Crossfit Quantic

WOD 210728

28 Luglio 2021

AMRAP 13:
10 Lateral Barbell Burpees
1 Round of "Macho Man"
10 Lateral Barbell Burpees
2 Rounds of "Macho Man"
10 Lateral Barbell Burpees
3 Rounds of "Macho Man"

Continue Adding 1 Round of ‘Macho Man” after each set
“Macho Man” = 3 Power Cleans + 3 Front Squats + 3 Push Jerks

[Barbell: 70/45]

WOD 210727

27 Luglio 2021

3 Rounds For Time:
600 Meter Run
50 Wall Balls (9/6)
20 Single Dumbbell Devil Presses (22,5/15)

WOD 210726

26 Luglio 2021

For Time:
21-15-9:
Squat Snatches (43/29)
Chest to Bar Pull-ups

SNATCH COMPLEX 
From 10:00-18:00:
1 Snatch Grip Deadlift + 1 Squat Snatch + 1 Overhead Squat

WOD 210723

23 Luglio 2021

AMRAP 18:
30 Dumbbell Snatches (22,5/15)
30 Jumping Squat
30 Toes to Bar
30 Single Dumbbell Box Step-ups

WOD 210722

22 Luglio 2021

HANDSTAND WALK: 
Practice for 15:00

Partner Workout
15:00 AMRAP:
50 Double Unders
2 Rope Climbs

*The “resting” partner will hold a 20Kg plate.

WOD 210721

21 Luglio 2021

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
12 Front Squats (50/35)
6 Burpee Box Jump Overs

[Rest 5 Minutes ]

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
9 Front Squats (60/40)
6 Burpee Box Jump Overs

[Rest 5 Minutes ]

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
6 Front Squats (70/45)
6 Burpee Box Jump Overs

WOD 210720

20 Luglio 2021

For Time:
3 Rounds:
15 Deadlifts
10 Push Press
5 Bar Muscle-ups

Directly Into...

100 Wallballs

Directly Into...

3 Rounds:
15 Deadlifts
10 Push Press
5 Bar Muscle-ups

[Barbell: 60/40]

WOD 210719

19 Luglio 2021

DOUBLE HEAVY POWER SNATCH
Power Snatch
2-2-2-2-2

AMRAP 10:
4 Rounds:
30 Air Squats
200 Meter Run

In Time Remaining:
Max Power Snatches (50/35)

WOD 210716

16 Luglio 2021

On the 4:00 x 5 Rounds:
200 Meters Run
12 Chest to Bar Pull-ups
9 Thrusters (50/35)

WOD 210715

15 Luglio 2021

"HEAVY DAY"
FOR LOAD:
12-8-4-8-12
*After each set max set of deficit plate Push-Ups

For Time:
40-30-20
Abmat Sit-ups
Kettlebell Swings (24/16)
Directly into...
30-20-10
Overhead Medicine Ball Sit-ups (9/6)
Empty Barbell Good Mornings (20/15)

WOD 210714

14 Luglio 2021

AMRAP 16:
1 Wall Walk
8 Overhead Squats (40/25)
2 Wall Walks
8 Overhead Squats (40/25)
3 Wall Walks
8 Overhead Squats (40/25)

*Add 1 Wall Walk every round.

WOD 210713

13 Luglio 2021

For Time:
21 Deadlifts
200 Meter Run
21 Lateral Barbell Burpees
200 Meter Run
15 Deadlifts
200 Meter Run
15 Lateral Barbell Burpees
200 Meter Run
9 Deadlifts
200 Meter Run
9 Lateral Barbell Burpees
200 Meter Run

[Barbell: 100/70]

WOD 210712

12 Luglio 2021

AMRAP 20:
40 Wallballs
400 Meter Run
20 Toes to Bar
10 Alternating Dumbbell Power Snatches (27.5/20)

WOD 210710

10 Luglio 2021

For Time:
3 Rounds of "Cindy"
12 Clusters (60/40)
3 Rounds of "Cindy"
9 Clusters (60/40)
3 Rounds of "Cindy"
6 Clusters (60/40)

Rest 2 Minutes

1 K Run

WOD 210709

09 Luglio 2021

For Time:
60 Jumping Lunge
100 Double Unders
30 Kipping Handstand Push-ups
100 Double Unders
60 Jumping Lunge

*On the Minute: 6 Dumbbell Snatches (22,5/15)

WOD 210708

08 Luglio 2021

HEAVY DEADLIFT:

Set #1: 9 reps
Set #2: 7 reps
Set #3: 5 reps
Set #4: 3 reps
Set #5: 5 reps
Set #6: 7 reps
Set #7: 9 reps

WOD 210707

07 Luglio 2021

5 Rounds For Time:
15 Overhead Squats (40/25)
12 Chest to Bar Pull-ups
9 Burpee Box Jumps

WOD 210706

06 Luglio 2021

Every 3 Minutes x 10 Rounds:
[On the 0:00]: 35 Wall Balls
[On the 3:00]:400 Meter Run

WOD 210705

05 Luglio 2021

Every :90 for 5 sets (7:30):
2 Clean Pulls + 1 Squat Clean

10 Rounds For Time:
5 Squat Cleans (70/45)
7 Dumbbell Step Up Over

WOD 210703

03 Luglio 2021

TEAM OF 4
For Time:
Buy-in: 1 Mile Run (400 mt. each)
200 Kettlebbel Swings
200 Push Up Hand Release
100 Toes To Bar
100 Burpees (together)

WOD 210702

02 Luglio 2021

AMRAP 15:
30 Double Unders
15 Sumo Deadlifts High Pull
10 Wall Balls
30 Double Unders
15 Sumo Deadlifts High Pull
20 Wall Balls
30 Double Unders
15 Sumo Deadlifts High Pull
30 Wall Balls

[Add 10 Wall Balls Per Round]

WOD 210701

01 Luglio 2021

Every 1:30 x 5 Sets:
2 Weighted Pull-Ups

AMRAP 20:
21 Box Jumps 
Max Unbroken Strict Pull-ups

WOD 210630

30 Giugno 2021

E2MOM x 5:
3 Front Squats

AMRAP 13:
12 Kettlebell Step Back Lunge
9 Kipping Handstand Push-ups
6 Front Squats (80/50)

WOD 210629

29 Giugno 2021

On the 7:00 x 3 Rounds:
200 Meter Run
9 Double Dumbbell Burpee Deadlifts
200 Meter Run
7 Double Dumbbell Burpee Power Cleans
200 Meter Run
5 Double Dumbbell Burpee Clean & Jerks

WOD 210628

28 Giugno 2021

For Time:
1000 Meter MB Run
30 Bar Muscle-ups
40 Thrusters (50/35)

WOD 210625

25 Giugno 2021

For Time:
9-8-7:
Power Snatches (50/35)
Overhead Squats

30 Burpees Over Bar

6-5-4:
Power Snatches (50/35)
Overhead Squats

30 Burpees Over Bar

3-2-1:
Power Snatches (50/35)
Overhead Squats

WOD 210624

24 Giugno 2021

For Time:
42-30-18
Pistols
21-15-9
Strict Dips
42-30-18
MB Overhead Sit-Up

WOD 210623

23 Giugno 2021

On the 4:00 x 6 Rounds:
12 Pull-ups
21 Kettlebell Swings (24/16)
400 Meter Run

WOD 210622

22 Giugno 2021

For Time:
12-9-6:
Devil Presses (22,5/15)
50 Double Unders

200 Meter Dumbbell Farmers Carry (22,5/15)

12-9-6:
Devil Presses (22,5/15)
50 Double Unders

200 Meter Dumbbell Farmers Carry (22,5/15)

12-9-6:
Devil Presses (22,5/15)
50 Double Unders

WOD 210621

21 Giugno 2021

For Time:
20 Front Squats (52/35)
20 Lateral Barbell Burpees
20 Push Presses (52/35)
20 Lateral Barbell Burpees
20 Thrusters (52/35)

WOD 210619

19 Giugno 2021

AMRAP 10:
1 Mile Run
Max Clean and Jerks (60/40)

[Rest 3 Minutes]

AMRAP 7:
800 Meter Run
Max Power Snatches (50/35)

[Rest 3 Minutes]

AMRAP 4:
400 Meter Run
Max Thrusters (40/30)

WOD 210618

18 Giugno 2021

PARTNER WOD
For Time:
27 Synchro Deadlifts, 27 Synchro Toes to Bar, 45 Calorie Row
21 Synchro Deadlifts, 21 Synchro Toes to Bar, 45 Calorie Row
15 Synchro Deadlifts, 15 Synchro Toes to Bar 45 Calorie Row
9 Synchro Deadlifts, 9 Synchro Toes to Bar, 45 Calorie Row
(Share the calories however necessary)
Loading: 60/40

WOD 210617

17 Giugno 2021

AMRAP 12:
2 Burpee Box Jumps
7 Meters Handstand Walk / 2 Wall Walks
4 Burpee Box Jumps
7 Meters Handstand Walk / 2 Wall Walks

Adding 2 Burpee Box Jumps to every round

WOD 210616

16 Giugno 2021

For Time:
50 Wall Ball Shots
800 Meter Run
50 Dumbbell Snatches (22,5/15)
800 Meter Run
50 Dumbbell Snatches (22,5/15)
800 Meter Run
50 Wall Ball Shots

WOD 210615

15 Giugno 2021

AMRAP 5:
3 Rounds:
15 Pull-Ups
9 Power Clean and Jerks (40/30)
Time Remaining: Max Cal

[Rest 5 Minutes]

AMRAP 5:
2 Rounds:
12 Chest to Bar Pull-Ups
9 Power Clean and Jerks (60/40)
Time Remaining: Max Cal

[Rest 5 Minutes]

AMRAP 5:
1 Round:
9 Bar Muscle-Ups
9 Power Clean and Jerks (85/60)
Time Remaining: Max Cal

WOD 210614

14 Giugno 2021

AMRAP 18:
100 Double Unders
75 Air Squats
50 Push Ups
25 Pull Ups

WOD 210612

12 Giugno 2021

PARTNER WORKOUT
AMRAP 25:
30/24 Calorie Row
30 Push Jerks
30 Chest to Bar Pull-ups
30 Lateral Erg Burpees

*The Push Jerk loading will increase every round. 

WOD 210611

11 Giugno 2021

E2MOM x 5: COMPLEX
1 Power Clean
1 Hang Squat Clean
1 Squat Clean

3 Rounds For Time:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans

Barbell: 50/35

WOD 210610

10 Giugno 2021

For Time:
10 Muscle-Ups, 50 Sit-Ups, 25 HSPU
8 Muscle-Ups, 40 Sit-Ups, 20 HSPU
6 Muscle-Ups, 30 Sit-Ups, 15 HSPU
4 Muscle-Ups, 20 Sit-Ups, 10 HSPU

WOD 210609

09 Giugno 2021

AMRAP 18:
Buy-In: 120 Wall Balls

Max Rounds With Time Remaining:
2 Power Snatches (60/40)
4 Overhead Squats (60/40)
8 Box Jump Overs

WOD 210608

08 Giugno 2021

On the 5:00 x 5 Rounds:
60 Double Unders
400m Run
12 Toes-to-Bar

WOD 210607

07 Giugno 2021

For Time:
3 Rounds:
15 Power Cleans (50/35)
12 Thrusters (50/35)
9 Bar-Facing Burpees

Directly Into...

3 Rounds:
15 Power Cleans (40/30)
12 Thrusters (40/30)
9 Bar-Facing Burpees

WOD 210605

05 Giugno 2021

AMRAP 20:
200m Run
7 Deadlifts (100/70)
30 Air Squats

WOD 210604

04 Giugno 2021

For Time:
2 Rounds
90/70 Calorie Row
70 Wall Ball 
50 Power Snatches (35/25)
30 Burpee Box Jumps

WOD 210603

03 Giugno 2021

"HEAVY DAY - BACK SQUATS"
For Load:
10 Set x 3 Reps

WOD 210602

02 Giugno 2021

MURPH PREP

On the 3:00 x 10 Rounds:
200m Run
1 Round "Cindy"

*if you have a vest, wear it (9/6)

WOD 210601

01 Giugno 2021

EMOM x 10
1 Clean & Jerk

[Rest 10:00-13:00]

@ 13:00
For Time:
50 Clean and Jerks (60/40)
Every minute: 20 Double Unders

WOD 210531

31 Maggio 2021

AMRAP 12:00
3 Muscle-Up
6 Front Rack Lunges (60/40)
12 MB Overhead Sit-Ups

WOD 210529

29 Maggio 2021

5 Rounds For Reps:
1 Minute Wallballs 
1 Minute Dumbbell Power Snatches (22,5/15)
1 Minute Row
1 Minute Rest