WOD

WOD 3.21.19

Warrior’s Path CrossFit – CrossFit

Metcon (3 Rounds for reps)

Complete 3 Rounds :

1 Min Max Calorie Row

Rest 30 Sec

1 Min Max Burpee Over The Rower

Rest 30 Sec

1 Min Max Rep Wall Walks

Rest 3 Minutes Between Rounds

WOD 3.20.19

Warrior’s Path CrossFit – CrossFit

P1: Bench Press

Find a heavy set of 3 Bench Press in 15 min

P2: Metcon (Time)

24 Bench Press(@ 50% of weight in Part 1)

50 Air Squats

30 Alternating Pistols

WOD 3.19.19

Warrior’s Path CrossFit – CrossFit

Overhead Squat (5-5-3-3-3-1-1-1-1)

Overhead Squat 5-5-3-3-3-1-1-1-1 reps

WOD 3.18.19

Warrior’s Path CrossFit – CrossFit

Metcon (Time)

5-4-3-2-1 reps for time of rope climbs

Clean and jerks

Increase weight on the clean and jerk each round.
RX + Men: 145-165-185-205-225 lb.

RX +Women: 115-125-135-145-155 lb.

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RX Men: 95-115-135-155-185

RX Women: 85-105-115-125-135

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Scaled Men: 65-95-105-115-125

Scaled Women: 55-75-95-105-115

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GPP : Choose a weight to start that will enable you to add a minimum of 5 lbs. per round

WOD 3.16.19

Warrior’s Path CrossFit – CrossFit

Metcon (3 Rounds for time)

3 rounds for time of:

1,000-meter row

Then Choice of :

5 Wall Climbs

10 Goblet Squats

15 Kettlebell Swings

Rest 1 Min

OR

5 Deficit Push Ups

10 Dumbbell False Slams

15 Dumbbell Hang Clean

Rest 1 Min

WOD 3.14.19

Warrior’s Path CrossFit – CrossFit

Metcon (4 Rounds for reps)

Complete 4 Rounds

@ 0-4, 5-9, 10-14, 15-19

400-m run *

15 Wall Balls

Then with time remaining in 4 Min Complete

AMRAP burpees

Then plank hold for 1 minute after each round
*Modify run to a distance you can complete in under 3 minutes

*Score each round -total number of burpees minus number of times you break during plank

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WOD 3.13.19

Warrior’s Path CrossFit – CrossFit

Clean and Jerk (5-5-3-3-3-1-1-1-1)

Clean and jerk

WOD 3.12.19

Warrior’s Path CrossFit – CrossFit

Metcon (5 Rounds for calories)

Five 3-minute rounds of:

10 front squats

10 box jumps

Row for max calories

Rest 3 minutes between rounds.
RX Men: 135 lb. squat, 30-in. box

RX Women: 95 lb. squat, 24-in. box

Scaled: Men: 75 lb. squat, 24-in. box

Women: 55 lb. squat, 20-in. box