WOD 12.14.19

Warrior’s Path CrossFit – CrossFit

Metcon (Time)

400 Meter Run

400 Meter Med Ball Run

20 Dumbbell Box Step Overs

20 Dumbbell Thrusters

20 Dumbbell Devils Presses

20 Dumbbell Thrusters

20 Dumbbell Box Step Overs

400 Meter Med Ball Run

400 Meter Run

CAP 30 MIN
Perform with a light/mod set of DB’s

WOD 12.13.19

Warrior’s Path CrossFit – CrossFit

Metcon (3 Rounds for reps)

0:00 – 5:00

Headstand/Handstand Practice

5:00 – 8:00

AMRAP

10 Burpee Box Jump Overs (24″/20″)

6 Strict Pull-ups

Rest to 10

10:00 – 13:00

AMRAP

10 Burpee Box Jump Overs (24″/20″)

6 Strict Toes to Bar

Rest to 15

15:00 – 18:00

AMRAP

10 Burpee Box Jump Overs (24″/20″)

6 Ring Push Ups

Rest to 20

20:00 – 25:00

Headstand/Handstand Practice

WOD 12.12.19

Warrior’s Path CrossFit – CrossFit

Metcon (Time)

2 Rounds:

50 Wallballs (20/14)

40/30 Calorie Row/Bike

30 Toes to Bar

20 Alternating Dumbbell Snatches (50/35)

WOD 12.11.19

Warrior’s Path CrossFit – CrossFit

Back Squat Waves (Comp-Train) (6-4-2 rest 6-4-2 rest 6-4-2)

We are basing this progression off last week’s 5-Rep Heavy.

Set 1: 6 Reps @70%

Set 2: 4 Reps @76%

Set 3: 2 Reps @82%

3 Minutes Rest

Set 4: 6 Reps @76%

Set 5: 4 Reps @82%

Set 6: 2 Reps @87%

3 Minutes Rest

Set 7: 6 Reps @82%

Set 8: 4 Reps @87%

Set 9: 2 Reps @92%
https://youtu.be/a_LtJRyJmqk

WOD 12.10.19

Warrior’s Path CrossFit – CrossFit

Power Clean Complex Builder (Perform 1 Complex @ 0:00, 1:30, 3:00, 4:30, 6:00)

Perform @ 0:00, 1:30, 3:00, 4:30, 6:00

1 Power Clean

1 Low-Hang Power Clean

1 Hang Power Clean

1 High-Hang Power Clean

*Build each set

Metcon (Time)

2 Rounds:

500 Meter Row

10 Power Cleans (135/95)

500 Meter Row

10 Push Jerks (135/95)

WOD 12.09.19

Warrior’s Path CrossFit – CrossFit

Deadlift (5-5-5-5-5)

70% of 1RM @ 0:00, 1:30, 3:00, 4:30, 6:00

Metcon (Time)

For Time:

21 Overhead Squats (95/65)

21 Deadlifts

30 Double Unders

15 Overhead Squats

15 Deadlifts

30 Double Unders

9 Overhead Squats

9 Deadlifts

30 Double Unders

WOD 12.6.19

Warrior’s Path CrossFit – CrossFit

Metcon (Time)

5 Rounds For Time

10 Dumbbell Floor Press

5 Strict Pull Ups (Each rep change hand position)

ie: supinated grip, switch grip, close grip, wide grip, etc…

WOD 12.5.19

Warrior’s Path CrossFit – CrossFit

Back Squat (5-5-5-5-5)

Back Squat (to a box)

– Set up a box (or stack of plates) about 3″ below parallel. (For most this will be about 10-12″ high) Sit back to the box on each rep, stopping for a half-second once seated, then stand back up as aggressively as possible. Build to a heavy set of 5.

Metcon (AMRAP – Rounds and Reps)

AMRAP 9

25 Air Squats

15 Lateral Step Ups

10 Back Stepping Lunges
RX = DB Step Ups & Lunges (1×50/35)

Scaled = weight DBA

GPP= Bodyweight

WOD 12.4.19

Warrior’s Path CrossFit – CrossFit

Power Snatch Technique Drills

On the 1:30 x 5 Sets:

1 Hang Snatch High Pull

1 Hang Power Snatch

1 Hang Snatch High Pull

1 Hang Power Snatch

Hang Power Snatch

Hang Power Snatch

Power Snatch

Build to a heavy single power snatch. “Heavy’ is relative for the day and prioritizes mechanics over load