Aevitas Fitness

Stronger Together

WOD

CrossFit WOD, August 7, 2020

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08/07/2020

Metcon (AMRAP – Rounds and Reps)
AMRAP 20 minutes
5 Toes to Bar
10 Wall Balls (20/14)
15 Hand Release Push Ups

Scaled = Hanging Knee Tucks, Wall Balls (10/6)
RX+ = No Change
Metcon
Every 2 minutes for 4 sets
10 Supine Hamstring Curls
10 Plank Shift & Reach
20s Hollow Hold

AT-HOME WOD
Metcon
AMRAP 20 minutes
5 Toes to Bar
10 Wall Balls (20/14)
15 Hand Release Push Ups

Then Complete…

Every 2 minutes for 4 rounds
10 Supine Hamstring Curls
10 Plank Shift & Reach
20s Hollow Hold

CrossFit WOD, August 6, 2020

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08/06/2020

Snatch (Weight)
Low Hang Squat Snatch + Squat Snatch
8 sets of 1+2 @light
Metcon (Time)
4 Rounds
12 KB Strict Press (44/26)
12 KB Overhead Lunge
200m Run

Scaled = KB Strict Press (26/18), KB Front Rack Lunge
RX+ = KB Strict Press/Lunge (53/35)

AT-HOME WOD
Metcon (Weight)
8 sets of…
1 Turkish Get up ea side
8 Single Arm DB/KB Swings ea side
Rest 45 seconds
Metcon (Time)
4 Rounds
12 KB/DB Strict Press (44/26)
12 KB/DB Overhead Lunge
200m Run

CrossFit WOD, August 5, 2020

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08/05/2020

Weightlifting
Back Squat (Weight)
Every 90 seconds for 4 rounds
3 Back Squats

Rest 2 minutes

3 sets of 3 @80%

Metcon (AMRAP – Reps)
EMOM Until Failure
4 Power Cleans & Jerks (135/95)
1, 2, 3… C2B Pull ups

Scaled = PC&J (75/55), Jumping C2B Pull ups or Challenging Ring Rows
RX+ = Bar Muscle Ups

AT-HOME WOD
Metcon (Weight)
EMOM 10 minutes
5 Goblet Squats
5 Jumping Air Squats
Metcon (AMRAP – Reps)
EMOM Until Failure
2 DB Power Cleans & Jerks (R)
2 DB Power Clean & Jerks (L)
2, 4, 6… Sit Thrus

CrossFit WOD, August 4, 2020

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08/04/2020 – Classes Canceled – At-home WOD
 

8 sets:
1 Turkish Get up ea side
8 Single Arm DB/KB Swings ea side

Rest 45 seconds between sets

4 Rounds:
12 KB/DB Strict Press (44/26)
12 KB/DB Overhead Lunge
200m Run

CrossFit WOD, August 3, 2020

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08/03/2020

Weightlifting
Deadlift (Weight)
EMOM 6 minutes
3 Deadlifts

Rest 2 minutes

3 sets of 5 @60%

Metcon
Metcon (Time)
For time:
30 Russian KB Swings (70/53)
20 Push ups
10 Box Jumps (30/24)
60 Sit ups
10 Box Jumps
20 Push ups
30 Russian KB Swings

Scaled = RKBS (44/26), Box Jump (24/20)
RX+ = RKBS (88/62), Box Jump (36/30)

AT-HOME WOD
Metcon (Weight)
EMOM 10 Minutes
5 Single Leg RDLs ea Leg
Metcon (Time)
For time:
30 Russian KB/DB Swings @Heavy
20 Push ups
10 BroadJumps
60 Sit ups
10 Broad Jumps
20 Push ups
30 Russian KB/DB Swings