CrossFit L1 Certificate Course

Crossfit Pittsburgh

Workout of the Day

Wednesday

A. Jerk

3-3-3-3-3

 

B. 5 min AMRAP

5 Front Squats (115/80)

5 Shoulder to Overhead (115/80)

5 C2B Pull-ups

Monday

A. Back Squat

Find a heavy 1 RM

 

B. 15 min EMOM

min 1: 50 Double-unders

min 2: Max Sit-ups

min 3: Back Squats @ 70% today’s 1 RM

Trying something different today for scoring; tally total reps completed each “round” then post TOTAL points per “round.”  A round consists of 50 Double-unders + Sit-ups completed + Back Squats completed.

Saturday

Partner WOD

20 min AMRAP

*Partners alternate full rounds

5 front squats (185/125)

15 Lateral hops over the bar

200m Run

Friday

A. For time

4 rounds

400m Run

2 rounds of “DT”
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.


 

Thursday

Open Gym

-or-

Suggested WOD

4 rounds

400m Run

25 AbMat Sit-ups

Farmer’s Walk 100m (50/35 in each hand)

Monday

A. Push Press

3-3-3

 

B. 6 rounds

200m Run

15 Wallballs (20/14)

10 Push Press (95/65)

5 Ring Dips