WOD

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CrossFit Isorropia – CrossFit Warm-up *See whiteboard A): Front Squat (5@60% 4@70% 3@80% 2@85%) B): Metcon (8 Rounds for reps) 1:00 clock… 35 double unders *Max. push jerks w/ time remaining. rest 2:00 8 rounds*Start @ 50-60% of 1RM and increase in weight each set. Core Work *See whitebaord

snatch ladder

CrossFit Isorropia – Barbell Club Warm-up Athletes choice Metcon (Time) Snatch 5@95/65# 4@135/95# 3@165/115# 2@185/125# 1@205/135# Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Hang power snatch 95/65# S2OH 95/65# Calories rowed x 2

3×20

CrossFit Isorropia – CrossFit Warm-up *See whiteboard Metcon (AMRAP – Rounds and Reps) In teams of 3… 90 calorie row 60 handstand push ups 30 burpee box jump overs 24/20″ AMRAP 20 minutes Core Work *See whiteboard

Qualified

CrossFit Isorropia – CrossFit Warm-up *See whiteboard A): Tabata: assault bike calories (Calories) :20 on :10 off / 8 rounds B): Metcon (Time) 20 back squats 135/95# 10 ring muscle ups 3 rounds C): Metcon (No Measure) Tabata: bicycles

team clean

CrossFit Isorropia – CrossFit Warm-up *See whiteboard A): Metcon (Time) With a partner… 30 clean & jerks 95/65# 20 clean & jerks 135/95# 15 clean & jerks 185/125# 10 clean & jerks 225/155# 5 clean & jerks 245/165# B): Clean and Jerk Core Work *See whiteboard

Diane turned up

CrossFit Isorropia – CrossFit Warm-up *See whiteboard A): Back Squat (10@65% 8@70% 2×7@75%) B): Metcon (Time) 21 deadlifts 225/155# 21 deficit HSPU (1plate) 15 deadlifts 275/190# 15 deficit HSPU (2plates) 9 deadlifts 315/225# 9 deficit HSPU (3plates)1 plate = 45lb. hi-temp. bumper plate Core Work *See whiteboard

6uick

CrossFit Isorropia – CrossFit Warm-up *See whiteboard Hang Snatch A): Metcon (15 Rounds for weight) 1 hang snatch every 2:00 15 rounds B): Metcon (AMRAP – Reps) 6:00 clock running… 50 bar facing burpees *max. thrusters with time remaining 115/75# Core Work *See whiteboard

triplet switch

CrossFit Isorropia – CrossFit Warm-up *See whiteboard Metcon (AMRAP – Rounds and Reps) With a partner, one finishes a full round, then switch… 2 rope climbs 10 deadlifts 185/125# 15/11 assault bike calories AMRAP 20 minutes

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