Monthly ArchivesMarch 2019

Monday WOD standard

C4 CrossFit – CrossFit

Strength
Front Squat
Bench Press
Set 1 – 5 reps @ 80-85%
Set 2 – 3 reps @ 85-90%
Set 3 – 2 reps @ 90%
Set 4 – Max Reps @ 80%
Rest 3 minutes between sets.
Warm up to 75-80% and then start
Metcon
Metcon (AMRAP – Rounds)
In teams of two, partners will alternate complete rounds, and work through as [...]

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CrossFit Open WOD 19.4 standard

C4 CrossFit – CrossFit

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 65lb/45lb
12 [...]

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Wednesday WOD standard

C4 CrossFit – CrossFit

Strength
Bench Press
Every 90 seconds, for 12 minutes (8 sets):
Bench Press x 2 reps
Use approximately 80% of your 1-RM, but feel free to increase the weight if it feels good!
Metcon
Metcon (AMRAP – Rounds)
15 min AMRAP
500m Row
7 Snatches (135/95)(115/75)
14 Lateral Burpees

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Tuesday WOD standard

C4 CrossFit – CrossFit

Strength
Strict Overhead Press
Set 1 – 5 reps @ 55%
Set 2 – 5 reps @ 65%
Set 3 –3 reps @ 75%
Set 4 – 3 reps @ 85%
Set 5 – 2 reps @ 90%
Set 6 – 10 reps @ 55-65%
Rest 90 seconds to 2 minutes between sets
Metcon
Metcon (Time)
4 Rounds
30 Double Unders (60 singles)
10 Power [...]

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Monday WOD standard

C4 CrossFit – CrossFit

Strength
Back Squat
Set 1 – 5 reps @ 80
Set 2 – 3 reps @ 85
Set 3 – 2 reps @ 90%
Set 4 – 3 reps @ 85
Set 5 – 8 reps @ 75
Set 6 – 8 reps @ 75
Rest 2 Minutes
Metcon
Metcon (Time)
“Rabbit’s Delight”
Objective:
Complete as many repetitions as you can, as quickly as you [...]

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CrossFit Open WOD 19.3 standard

C4 CrossFit – CrossFit

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell front-rack lunge 50lb/35lb
50 dumbbell box step-ups
50 5-in. elevated strict HSPU
200-ft. bear crawl
Time cap: 10 minutes

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Thursday WOD standard

C4 CrossFit – CrossFit

Strength
Push or Power Jerk
Every 2 minutes for 10 minutes (5 sets):
Set 1 – 4 reps @ 70%
Set 2 – 3 reps @ 80%
Set 3 – 2 reps @ 85%
Set 4 – 1 rep @ 88%
Set 5 – 1 rep @ 92%
Rest 2 min
Every minute on the minute for 4 min
Jerk x 1 [...]

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Wednesday WOD standard

C4 CrossFit – CrossFit

Metcon
Metcon (Time)
50 Box Jumps (24/20)
40 STOH (115/75)
30 KB Swings (55/35)
20 Front Squats (115/75)
10 Ring or Bar Muscle Ups (30 Ring Dips)
20 Front Squats
30 KB Swings
40 STOH
50 Box Jumps
Cool Down:
Core – Coach’s choice!!

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Tuesday WOD standard

C4 CrossFit – CrossFit

Strength
Back Squat
Set 1 – 4 reps @ 70%
Set 2 – 3 reps @ 80%
Set 3 – 2 reps @ 85%
Sets 4-6 – 2 reps @ 90-95%
Rest 2 min between sets
Metcon
Metcon (AMRAP – Rounds)
10 min AMRAP
10 DL (225/155)
10 Lateral Burpees
10 C2B Pull-Ups

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