Team WOD Tuesday


CrossFit 787 Mayaguez, Main – CrossFit

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Warm-up

Burpee Dodge Ball (No Measure)

10 min warm up

Metcon

Metcon (AMRAP – Reps)

20min
20 pull ups
max reps burpees

20 KB snatches 1.5/1p
max reps burpees

20 weighted abmat situps
max reps burpees

200ft buddy carry
one member completes the exercise while the other does burpees. Burpees can only be completed while teammate is performing exercise not while resting.

During buddy carry is the only time no burpees are being performed

Post Total Reps of Burpees

Squats on Squats


CrossFit 787 Mayaguez, Main – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds
2x 200m sprints
8 barbell squat jumps
12 banded good mornings
Mobility
Quad Smash
Glut Foam Roll

Weightlifting

Front Squat (find a heavy triple with 5sec pause)

12min

Metcon

Metcon (Time)

5 rounds
5 Dead lifts 315/225
30 Double unders
12min

*Dead lift should be heavy if not RX’D

Accessory Work

Strict Toes-To-Bar (3×15)

Saturday Sweat


CrossFit 787 Mayaguez, Main – CrossFit

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Warm-up

Group Warm Up (No Measure)

Follow Coach

Snatch Progression

3 behind the neck snatch grip press
3 OHS
3 position snatch ballance
2 Hip PS
2 above knee PS
2 below knee PS
2 lift off
2 lift off pause PS
2 PS
2 PS pause OHS
2 Snatch
Up to PS portion

Metcon

Metcon (Time)

400m run
15 snatches 135/95
400m run
12 snatches
400m run
9 snatches

Sumo Style pt.2


CrossFit 787 Mayaguez, Main – CrossFit

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Warm-up

Group Warm Up (No Measure)

Follow Coach
Mobility
Glut and low back foam roll
Partner Banded Hamstring

Weightlifting

Sumo Deadlift (8×1 30sec rest Banded @40%)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min
40 double unders
15 pull ups
12 KB snatch 1.5/1p alternating
Rx+
C2B
2/1.5p

Accessory Work

Banded Crunches (4×25)

Hang band on pull up bar then get on knee and perform crunch while holding band behind head.

When I dip, you dip, we dip…


CrossFit 787 Mayaguez, Main – CrossFit

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Warm-up

Group Warm Up (No Measure)

Follow Coach
Mobility
Tricep smash
Partner chest stretch

Weightlifting

Ring Dips (4xmax reps unbroken )

12min
Rest as needed between attempts
Post longest set
Post total #of reps in comments

Metcon

Metcon (4 Rounds for reps)

3 min rounds
3 power cleans 155/105
6 push ups
9 squats
1min rest between rounds
Score each round separately

Accessory Work

banded pull downs (1×100)

Good Morning


CrossFit 787 Mayaguez, Main – CrossFit

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Warm-up

Group Warm Up (No Measure)

Follow Coach
Mobility
Partner banded lunge
IT band smash

Weightlifting

Good Mornings (Find heavy triple )

15 min

Metcon

Metcon (Time)

3 rounds
50 yrd shuttle sprint
10 box jump overs 24/20
50 yrd shuttle sprint
10 OHS 135/95
7 shoulder to over head 135/95
12min cap

Rx’d +
BJO @30/24
Barbell @155/105

Accessory Work

Sit-ups (1×125)

Hero WOD Sat

CrossFit 787 Mayaguez, Main – CrossFit

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Warm-up

Group Warm Up (No Measure)

Follow Coach

Metcon

The Seven (Time)

7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups

Sumo Style


CrossFit 787 Mayaguez, Main – CrossFit

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Warm-up

Group Warm Up (No Measure)

Follow Coach
Mobility
Banded Super Frog
Partner Banded Hamstring

Weightlifting

Sumo Deadlift (8×1 30sec rest Banded @40%)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min
200m run
10 supermans
8 Hang Squat Snatch 115/75
Rx+
10 Hip Ext.
8 Hang Squat Snatch 135/95

Accessory Work

Banded Crunches (4×25)

Hang band on pull up bar then get on knee and perform crunch while holding band behind head.

Splitsville


CrossFit 787 Mayaguez, Main – CrossFit

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Warm-up

Group Warm Up (No Measure)

Follow Coach
Mobility
Quad Smash
Tricep Smash

Weightlifting

Split Jerk (Find a heavy single)

15min

Metcon

Metcon (Time)

3 rounds
20 pull ups
15 HSPU
10 HPC 135/95
Rx+
C2B
155/105

Accessory Work

banded pull downs (1×100)