Monthly ArchivesFebruary 2019

Tuesday WOD standard

C4 CrossFit – CrossFit

Strength
Snatch
Every 2 for 12 minutes (6 sets) of:
Snatch x 1.1
Rest 5-7 seconds between singles
Suggested loading per set (by %): 70, 75, 80, 85, 88, 90
Metcon
Metcon (Time)
Buy in: 100 DU (200 Singles)
3 Rounds for time:
10 Hang Squat Cleans (135/95)
10 Shoulder to Overhead (135/95)
10 Burpee Box Jumps (24/20)
Cash Out: 100 DU (200 singles)

Continue Reading

Monday WOD standard

C4 CrossFit – CrossFit

Strength
Back Squat
Every 2 minutes, for 10 minutes (5 sets):
Set 1 – 5 reps @ 65%
Set 2 – 3 reps @ 75%
Set 3 – 2 reps @ 85%
Set 4 – 2 reps @ 90%
Set 5 – 1 rep @ 95%
Metcon
Metcon (AMRAP – Rounds)
In teams of 5, with only one teammate allowed per station, [...]

Continue Reading

Friday WOD standard

C4 CrossFit – CrossFit

Strength
Push Press
6 sets of 2-3 reps
Rest 2 minutes
Build to today’s heavy set
Metcon
Metcon (AMRAP – Reps)
AMRAP in 8 minutes
3 HSPU
3 Cleans (185/125)(115/75)
6 HSPU
3 Cleans (185/125)(115/75)
9 HSPU
3 Cleans (185/125)(115/75)
12 HSPU
6 Cleans (185/125)(115/75)
15 HSPU
6 Cleans (185/125)(115/75)
18 HSPU
6 Cleans (185/125)(115/75)
21 HSPU
9 Cleans (185/125)(115/75)
Etc., following same pattern until time is up

Continue Reading

Thursday WOD standard

C4 CrossFit – CrossFit

Metcon
Metcon (Time)
For time:
60 DU (120 singles)
30 Wall Balls (20/14)
20 HR Push Ups
5 Bar or Ring MU (20 Ring Dips)
800 Meter Run
5 Bar or Ring MU (20 Ring Dips)
20 HR Push Ups
30 Wall Balls
60 DU (120 singles)
For today’s workout…if you don’t have MU, do Ring Dips. If you’re feeling good about your [...]

Continue Reading

Wednesday WOD standard

C4 CrossFit – CrossFit

Strength
Deadlift
Deadlift:
*Set 1 – 5 reps @ 80%
*Set 2 – 3 reps @85%
*Set 3 – 1 reps @90%
*Set 4 – 5 reps @85%
*Set 5 – 3 reps @90%
*Set 6 – 1 reps @95%
Rest 2 min between sets.
These are just suggested load %. Feel free to adjust if you need to go lighter
Metcon
Metcon (Time)
3 [...]

Continue Reading

Tuesday WOD standard

C4 CrossFit – CrossFit

Weightlifting
Clean and Jerk
Every 2 minutes, for 16 minutes (8 sets)
Start around 70% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today.
Metcon
Metcon (Time)
For time:
50 Cal Row
40 Box Jumps (24/20)
30 GTOH (135/95 lbs)

Continue Reading

Monday WOD standard

C4 CrossFit – CrossFit

Strength
Front Squat
Front Squat
*Set 1 – 4 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 3 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 1 rep @ 101%
Rest 2 minutes between sets.
Metcon
Metcon (Time)
In teams of two, with only one person working [...]

Continue Reading

Friday WOD standard

C4 CrossFit – CrossFit

Strength
Split Jerk
Every 2 minutes, for 10 minutes (6 sets):
*Set 1 – 3 reps @ 70% of 1-RM
*Set 3 – 2 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 95%
Metcon
Metcon (Time)
CrossFit Open Workout 17.3
Prior to 8:00, complete:
3 rounds of:
6 c2B [...]

Continue Reading

Thursday WOD standard

C4 CrossFit – CrossFit

Weightlifting
Snatch
12 min to Build to today’s heavy Snatch
Then…
EMOM for 8
Snatch x 1 rep @ 80-85% of today’s heavy
Metcon
Metcon (5 Rounds for reps)
5 sets for max calories/reps of:
30 seconds of Assault Bike (or rowing)
30 seconds of Wall Balls (20/14)
Rest 2 minutes
Core Work
Coach’s Choice!!!!

Continue Reading

Wednesday WOD standard

C4 CrossFit – CrossFit

Skill
Pull Ups and Ring Dips
4 sets for Max Reps
30 secs Strict Pull Ups
rest 30 seconds
30 secs Strict Ring Dips
Rest 2 minutes
If you cannot perform a strict pull up or ring dip without assistance…use a band or do strict ring rows for Pull ups. You can use the dip attachment, parallettes or [...]

Continue Reading

This is a unique website which will require a more modern browser to work!

Please upgrade today!