WOD

Agate Pass CrossFit – CrossFit Weightlifting Deadlift (6×5) Deadlift 6×5 (75%+ of 1RM) with 2 high BJ (36/30”) and a 100m sprint after each set 1 set every 2.5 min Upon completion – rest max of 8 minutes before starting BALLER!!! Metcon (AMRAP – Rounds and Reps) BALLER!!! 8 min AMRAP 12 WB 20/14 12 […]

Agate Pass CrossFit – Just Sweat Metcon (Time) Rowing Annabeth Complete the following, for time: 500m row 50 single unders 50 abmat situps 10 pushups 400m row 40 single unders 40 abmat situps 10 pushups 300m row 30 single unders 30 abmat situps 10 pushups 200m row 20 single unders 20 abmat situps 10 pushups

Agate Pass CrossFit – CrossFit Metcon (Time) See-Saw Partner Rows 4×500 Row 500m sprint, rest while partner rows 500m. Repeat until both partners have rowed 4 times each. Record total time. Metcon (Time) Posterior Chain-link 21-15-9 for time (with 10min time cap) of: GHD situps OH Squats (135/95) **Rest 3 minutes** 21-15-9 for time (with

Agate Pass CrossFit – CrossFit Weightlifting Bench Press (EOMOM, max reps in 1 min x 5) One minute of max rep bench press at 75/55% of bodyweight. Once bar is racked, reps are maxed. 1 min work, 1 min rest. Complete 5 times. Record total reps and note sets if desired. **rest 5 min before

Agate Pass CrossFit – CrossFit Weightlifting Front Squat (5×5) EOMOM 5 reps at 75%+ of 1RM. This should allow for 90+ seconds of rest between sets. Use the same weight for all sets if possible **rest 5 min before WOD** Metcon (AMRAP – Rounds and Reps) 9 min AMRAP 8 Goblet Sq (53/35) 8 BJ

Agate Pass CrossFit – CrossFit Metcon (Time) In teams of two, complete the following for time: 10 rope climbs 20 burpees 150′ farmers carry and plate hold (switch 2nd time) 20 burpees 80 pullups 20 burpees 80 wallballs 20 burpees 80 WB abmat situps 20 burpees 150′ carry (see above) 20 burpees 10 rope climbs

Agate Pass CrossFit – CrossFit Metcon (Time) In teams of two, complete the following for time: 10 rope climbs 20 burpees 150′ farmers carry/plate carry (switch 2nd time) 20 burpees 80 pullups 20 burpees 80 wall balls 20 burpees 80 WB abmat situps 20 burpees 150′ carry (see above) 20 burpees 10 rope climbs *Note

Agate Pass CrossFit – CrossFit Skill/Strength 1000m Row (Time) Max Effort 1000m Row WOD The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles

Agate Pass CrossFit – CrossFit Skill/Strength Snatch Balance (1 rep every 30 seconds for 11 minutes ) Big focus on speed underneath bar. WOD Metcon (Time) 21/15/9 Deadlifts 185#/135# or 225/155 100ft Walking Lunge Steps Each Round 21/15/9 Renegade rows #30/20# or 50/35 200m Run Each Round

Agate Pass CrossFit – CrossFit Skill/Strength Split Jerk (12 minutes to establish 1RM) WOD Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 600 meter sprint Complete as much as possible in remaining time… 3-6-9-12-15-18-21, etc. Squat cleans 115#/75# or135/95 Box Jumps 24″/20″or 30/24