RX
AMRAP 12:
12 deadlifts (105/155 lb)
12 bar-facing burpees
INTERMEDIATE
AMRAP 12:
12 deadlifts (85/115 lb)
10 bar-facing burpees
BEGINNER
AMRAP 12:
12 deadlifts (65/95 lb)
8 burpees
LIFTING
3 Deficit Deadlifts
2007 Games Event 1
RX
For time:
1000 meter row
then, 5 rounds:
25 pull-ups
7 push jerks (95/135 lb)
INTERMEDIATE
For time:
1000 meter row
then, 5 rounds:
15 pull-ups
7 push jerks (75/115 lb)
BEGINNER
For time:
1000 meter row
then, 5 rounds:
10 jumping pull-ups
7 push jerks (55/75 lb)
LOREDO/Hero WOD
RX
6 rounds for time:
24 squats
24 push-ups
24 walking lunge steps
400-m run
INTERMEDIATE
6 rounds for time:
18 squats
18 push-ups
18 walking lunge steps
400-m run
BEGINNER
4 rounds for time:
14 squats
14 push-ups from the knees
14 walking lunge steps
400-m run
LIFTING
5 sets:
3 shoulder presses
– Build to a heavy set of 3 and maintain for all 5 sets.
In recognition of Independence Day, there will be a 9:00am WOD only.
SKILL WORK
Pre-workout:
8 sets for reps:
:20 double-unders
– Rest :10
Heavy Day
RX
Every 2:00 for 20:00:
1 power snatch
1 hang squat snatch
1 high hang squat snatch
INTERMEDIATE
Same as RX’d.
BEGINNER
Every 2:00 for 20:00:
3 power snatches
3 hang power snatches
3 overhead squats
LIFTING
EMOM 12:
Min. 1-4 | 5 front squats
Min. 5-8 | 3 front squats
Min. 9-12 | 1 front squat
– Add load each minute.
Benchmark
RX
Conditioning challenge:
20:00 to establish max meters on a machine of your choice.
INTERMEDIATE
Same as RX’d
BEGINNER
Same as RX’d
LIFTING WOD
MAIN LIFT
3 sets:
5 deficit deadlifts (2 in)
– Keep all sets unbroken.
– Rest 3:00 between sets.
RX
3 x AMRAP 3:
20 wall-ball shots (14/20 lb) (9/10 ft)
15 toes-to-bars
– Rest 2:00 between AMRAPs.
INTERMEDIATE
3 x AMRAP 3:
15 wall-ball shots (14/20 lb) (9/10 ft)
10 toes-to-bars
– Rest 2:00 between AMRAPs.
BEGINNER
3 x AMRAP 3:
10 wall-ball shots (10/14 lb) (8/9 ft)
10 hanging knee raises
– Rest 2:00 between AMRAPs.
SKILL WORK
Post-workout:
Accumulate:
50 GHD hip extensions
– Pause for :02 at top of each rep.
RX
AMRAP 12:
10 DB snatches (35/50 lb)
10 burpee box jump-overs (20/24 in)
INTERMEDIATE
AMRAP 12:
10 DB snatches (25/35 lb)
8 burpee box jump-overs (20/24 in)
RX
AMRAP 12:
10 DB snatches (15/25 lb)
6 burpee box step-overs (12 in)
SKILL WORK
Post-workout:
1 set:
400-m single-arm DB overhead carry
– Use workout DB.
– Switch hands as needed.
LIFTING WOD
MAIN LIFT
3 sets:
3 shoulder presses
– Pause at the bottom of every rep (:02).
– Rest 3:00 between sets.
RX
EMOM 20:
Even minutes: 3 power cleans (155/225 lb)
Odd minutes: Max calorie row
INTERMEDIATE
EMOM 20:
Even minutes: 3 power cleans (105/155 lb)
Odd minutes: Max calorie row
BEGINNER
EMOM 20:
Even minutes: 2 power cleans (55/75 lb)
Odd minutes: 8 calorie row
Reminder: we will be closed on Saturday so that we may host a CrossFit L2 Course. We do this so that we can bring you the best Trainers in the city.
SKILL WORK
Pre-workout:
12:00 to build up to a heavy complex:
3 muscle snatches + 2 power snatches + overhead squat
NANCY // Benchmark
RX
5 rounds for time:
400-m run
15 overhead squats (65/95 lb)
INTERMEDIATE
5 rounds for time:
400-m run
15 overhead squats (45/65 lb)
BEGINNER
3 rounds for time:
400-m run
15 overhead squats (PVC or empty barbell)
LIFTING WOD
Week 2 of this cycle
MAIN LIFT
3 sets:
1 hang snatch high pull
1 hang power snatch
1 power snatch
1 squat snatch
– Rest 2:00-3:00 between sets.
SKILL WORK
Pre-workout:
EMOM 5:
3 hang clean and jerks
– Build to heavier than workout weight.
RX
AMRAP 20:
3-6-9-12-15… etc.
Handstand push-ups
Clean and jerks (95/135 lb)
Calorie row
INTERMEDIATE
AMRAP 20:
2-4-6-8-10… etc.
Handstand push-ups
3-6-9-12-15… etc.
Clean and jerks (75/115 lb)
Calorie row
BEGINNER
AMRAP 20:
3-6-9-12-15… etc.
Pike push-ups
Clean and jerks (65/95 lb)
Calorie row
CrossFit Pittsburgh Lifting WOD
MAIN LIFT
3 sets:
10 deficit deadlifts (2 in)
– Keep all sets unbroken.
– Rest 3:00 between sets.
RX
Every 5:00 x 3 sets for reps:
800-m run
Max reps DB box step-ups (20/24 in) (35/50 lb)
– Use one DB.
INTERMEDIATE
Every 3:00 x 4 sets for reps:
400-m run
Max reps DB box step-ups (20/24 in) (25/35 lb)
– Use one DB.
BEGINNER
Every 5:00 x 3 sets for reps:
400-m run
Max reps box step-ups (20 in)
SKILL WORK
Post-workout:
3 sets:
15 V-ups
:15 hollow hold
20 alternating plank shoulder taps
Heavy Day
RX
For load:
10-10-10-10-10:
Bench press
INTERMEDIATE
Same as Rx’d
BEGINNER
Same as Rx’d
SKILL WORK
Post-workout:
1 set:
Max-effort hanging L-sit hold
– All athletes start together.
CrossFit Pittsburgh Lifting WOD
MAIN LIFT
3 sets:
5 shoulder presses
– Pause at the bottom of every rep (:02).
– Rest 3:00 between sets.
RX
For time:
21-15-9:
Deadlifts (155/225 lb)
Lateral burpees over the barbell
INTERMEDIATE
For time:
21-15-9:
Deadlifts (125/185 lb)
Lateral burpees over the barbell
BEGINNER
For time:
21-15-9:
Deadlifts (95/135 lb)
Lateral burpees over the barbell
SKILL WORK
Post-workout:
Every 2:00 x 3 sets:
1-10 unbroken strict chin-ups
CrossFit WOD
RANDY/BENCHMARK
RX
For time:
75 power snatches (55/75 lb)
INTERMEDIATE
For time:
75 power snatches (45/55 lb)
BEGINNER
For time:
50 power snatches (35/45 lb)
CrossFit Pittsburgh Lifting WOD*
Welcome to Week 1 of our next lifting cycle! Over the next 4 weeks, we will work towards establishing a 1-rep-max snatch complex, 3-rep-max shoulder press, and 5-rep-max deficit deadlift.
MAIN LIFT
Every 1:30 x 10 sets:
1 hang squat snatch
1 squat snatch
Accessory I
Accessory II
RX
For load:
10-8-6-4-2:
Snatches
– Sets must be unbroken. Athletes may power snatch or squat snatch.
INTERMEDIATE
Same as RX’d
BEGINNER
Same as RX’d
SKILL WORK
Pre-workout:
5 sets:
3 front squats
– Barbell comes from the floor.
– Build to a heavy triple.
RX
For time:
50 front squats (95/135 lb)
50 bar-facing burpees
INTERMEDIATE
For time:
50 front squats (65/95 lb)
50 bar-facing burpees
BEGINNER
For time:
30 front squats (35/45 lb)
30 bar-facing burpees
RX
AMRAP 20:
400-m run
Max pull-ups in a single set
INTERMEDIATE
AMRAP 20:
400-m run
5-10 pull-ups
BEGINNER
AMRAP 8:
200-m run
8 ring rows
Rest 4:00
AMRAP 8:
200-m run
8 ring rows
SKILL WORK
Post-workout:
On a 3:00 clock:
Find a 1-rep-max weighted pull-up.
RX
Every 3:00 for 7 sets:
200-m run
INTERMEDIATE
Same as RX’d
BEGINNER
Every 3:00 for 7 sets:
150-m run
SKILL WORK
Pre-workout:
5 sets:
2 push jerks
– Barbell comes from the floor.
– Build to a heavy double.
RX
5 rounds for time:
14 alternating DB single-leg squats (20/35 lb)
7 push jerks (105/155 lb)
– Use a single DB.
INTERMEDIATE
5 rounds for time:
14 alternating DB single-leg squats (15/25 lb)
7 push jerks (75/115 lb)
– Use a single DB.
BEGINNER
5 rounds for time:
14 alternating DB reverse lunges (10/15 lb)
7 push jerks (35/45 lb)
– Use a single DB.