Monthly ArchivesJanuary 2019

Thursday WOD standard

C4 CrossFit – CrossFit

Weightlifting
FRONT SQUAT
Every 3 minutes, for 15 minutes (5 sets) of:
Pause Front Squat x 2 rep @ 32X1
(3 second decent, 2 seconds at the bottom and back to the 2nd repetition completed the same way)
Build over the course of the 5 sets to today’s 2-RM Pause Front Squat.
Metcon
Metcon (Time)
“Christine”
3 Rounds for Time:
500m [...]

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Wednesday WOD standard

C4 CrossFit – CrossFit

Metcon
Metcon (Time)
For Time:
50 KB Swings (55/35)
40 Walking Lunges with DB/KB (55 or 50/35)
30 Burpees
20 Wall Balls (20/14)
10 Bar MU (20 Pull Ups)
20 Wall Balls (20/14)
30 Burpees
40 Walking Lunges with DB or KB
50 KB Swings
SCALING SUGGESTION:
40 KB Swings (55/35)
30 Walking Lunges with DB/KB (55 or 50/35)
20 Burpees
15 Wall Balls (20/14)
5 Bar MU (10 [...]

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Tuesday WOD standard

C4 CrossFit – CrossFit

Weightlifting
Clean and Jerk Complex
For 20 minutes, increase the load on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.
EMOM for 6 min (6 sets):
High Hang Clean + Jerk x 1 rep @ 50-65 of 1-RM Clean
Rest 1 [...]

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Monday WOD standard

C4 CrossFit – CrossFit

Strength
Back Squat
Every 2 minutes, for 12 minutes (6 sets) of:
Back Squat
Set 1 – 3 reps @ 70% of 1-RM Back Squat
Set 2 – 3 reps @ 80%
Set 3 – 2 reps @ 85%
Set 4 – 1 rep @ 90%
Set 5 – 3 reps @ 85%
Set 6 – 3 reps @ 85%
Metcon
Metcon [...]

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Thursday WOD standard

C4 CrossFit – CrossFit

Gymnastics
Gymnastics Skill practice
Every 3 minutes, for 18 minutes (2 sets of each):
Station 1 – 3 Minutes of Rope Climb Skill Practice
(if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs)
Station 2 – 3 Minutes of Handstands or Handstand Walk Practice
(use this time [...]

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Wedenesday WOD standard

C4 CrossFit – CrossFit

Weightlifting
Deadlift
Deadlift
Set 1 – 10 reps @ 55% of 1-RM
Set 2 – 10 reps @ 65%
Set 3 – 6 reps @ 75%
Set 4 – 8 reps @ 80%
Set 5 – 6 reps @ 85%
Set 6 – 4 reps @ 90%
Rest 2-3 minutes between sets.
Metcon
Metcon (AMRAP – Reps)
Complete as many rounds and reps as [...]

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Tuesday WOD standard

C4 CrossFit – CrossFit

Weightlifting
Hang Snatch + Snatch
Every 2 minutes for 14 min
Work to a heavy set of the complex
Metcon
Metcon (Time)
For Time:
3 Rounds
400m Run
10 Power Cleans (135/95)
5 Bar MU (15 Pull Ups)
Core Work
Warm-up (No Measure)
EMOM for 8 min
Station 1 – Hollow Hold 30 secs
Station 2 -Side Plank (Right) 45 secs
Station 3 – Side Plank (Left) 45 [...]

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Monday WOD standard

C4 CrossFit – CrossFit

Weightlifting
FRONT SQUAT
Set 1 – 5 reps @ 70%
Set 2 – 3 reps @ 80%
Set 3 – 3 reps @ 85%
Set 4 – 1 reps @ 90%
Set 5 – 1 rep @ 95%
Set 6 – 1 rep @ 100%
Rest 2 sets between sets
This is not a 1 RM test but if you feel [...]

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