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Ankur Kataria 01/29/2019 District H CrossFit None Strength

Part 1

E3MOM for 5 Sets:
1 Hang squat clean + 1 squat clean

*Perform a set every 3:00.
*The athlete may drop the bar after the hang squat clean, before performing the full squat clean. The bar should not be on the ground for more than 0:05.		 165 lbs
Performed as RX
Ankur Kataria 01/29/2019 District H CrossFit None Strength

Part 2

In 10:00 build:
6RM Back squat

*move bars to the Squat rack
*5 mins to do 3/3/3 Back squats to Warm up then 10:00 starts		 275 lbs
Performed as RX
Ankur Kataria 01/28/2019 District H CrossFit Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 243 reps
Performed as RX
Ankur Kataria 01/26/2019 District H CrossFit None METCON

As a team of 2, complete the following for time:

100 Push Press (115lbs/75lbs), while partner holds a handstand against wall.

75 Squat Cleans (115lbs/75lbs), while partner holds a wall squat at parallel

50-50-40-40-30-30-20-20-10-10 Double Unders, while partner holds a Ring Support

*Partners may switch as needed for the first two exercises and partners must alternate sets of Double Unders. Reps may not be accumulated if the static hold is not being held.

*All reps completed before moving on to next exercise

**There is a 20:00 CAP on the workout!		 19m 56s
Workout Scaled
Ankur Kataria 01/25/2019 District H CrossFit None Strength
Every 1:30 for 8 sets
1 Power snatch + 1 squat snatch

*The first 3-4 sets should be moderate in load and allow for sound mechanics. Decrease load on any set if technique degrades.
*Modify the squat snatch to a power snatch + overhead squat if technique is not sound.
* This is not a 1RM for either of the snatch movements - goal is to practice technique		 125 lbs
Performed as RX
Ankur Kataria 01/25/2019 None None METCON
For time:
21 15 9
Overhead squat (135lbs/95lbs)
Box jumps (24/20)

*The load should allow for the round of 21 to be complete in 2 sets or less. *Goal 5-7:00 and no athlete should go beyond 10:00.		 7m 08s
Workout Scaled
Ankur Kataria 01/24/2019 Big Easy CrossFit - New Orleans None Metcon (Time)
6 rounds

6 dball cleans
:30 support hold on rings
100 feet kb farmers carry
:30 hang hold on pull up bar
30 slider mountain climbers
200m sled drag (3*45/2*45)

*35 minute cap		 33m 00s
Performed as RX
Ankur Kataria 01/22/2019 Lagniappe Crossfit - New Orleans None 9 minute EMOM:

5 Kipping Swings
5 Strict Pull Ups/Negative Pull Ups
10 Perfect Pushups		 9m 00s
Workout Scaled
Ankur Kataria 01/22/2019 Lagniappe Crossfit - New Orleans None 3 rounds for Max Reps:

1 minute: Pull Ups/Ring Rows
1 minute: Single Arm DB Thrusters (50/35), switch arms every 5 reps
1 minute: Toes to Bar/Knees to Elbows -- Do K2E if you cannot do at least 15 T2B's every round
1 minute: Calorie Row
1 minute: Rest

Your score is your round with lowest reps
 73 reps
Workout Scaled
Ankur Kataria 01/21/2019 District H CrossFit None Strength
Every 2:30 for 5 sets
3 Shoulder press (Strict Press)
*Building up

 95-105-115-125-130 lbs
Performed as RX
Ankur Kataria 01/21/2019 District H CrossFit None METCON
For max reps:
8 Rounds
0:20 Push press (135lbs/95lbs)
0:10 Rest
0:20 Barbell row (135lbs/95lbs)
0:10 Rest

MOD 115,95 OR 65,45		 114 reps
Workout Scaled
Ankur Kataria 01/18/2019 District H CrossFit None METCON
AMRAP 15:00
9 Power Snatch 115/75
12 Pull ups
15 Wall Balls 20/14		 4 rounds 4 reps
Workout Scaled
Ankur Kataria 01/16/2019 District H CrossFit None METCON

AMRAP 20:00

3 Wall walks
15 Toes to bar
200 meter run with a Wallball 20/14
25 Russian Kettlebell swings 53/35
50 Double unders (2x singles)		 4 rounds 2 reps
Workout Scaled
Ankur Kataria 01/15/2019 District H CrossFit None Strength (12min.)
5 4 3
Push Jerk + Front Squat
*3 Warm Up Sets increasing load each set.
*both movements will be completed without putting the bar down
*From Rig		 180 lbs
Performed as RX
Ankur Kataria 01/15/2019 District H CrossFit None METCON
For time:
2 rounds
200m Run
19 Front squats (95lbs/65lbs)

*Front Squats should be completed UNBROKEN		 4m 05s
Performed as RX
Ankur Kataria 01/14/2019 District H CrossFit None METCON
For time:
50 Strict Pull-ups
100 Push-ups
200 Walking Lunges (no added weight)		 24m 20s
Workout Scaled
Ankur Kataria 01/12/2019 District H CrossFit None METCON
In Teams of 2
* Split Reps as desired

25 Bar Facing Burpees
30 Clusters 135/95#
25 Bar Facing Burpees
30 Snatches 135/95#
25 Bar Facing Burpees
30 Clusters
25 Bar Facing Burpees
30 Snatches
25 Bar Facing Burpees

Then
400m Run BOTH		 28m 06s
Workout Scaled
Ankur Kataria 01/11/2019 District H CrossFit None METCON
4 rounds
15 One Leg Squats (MOD 1 leg mod or use box )
25 Wallballs 20/14
50 Double Unders (100 Singles)

-> Wrap up with 100 ab mat sit ups (AK Extra)		 12m 21s
Workout Scaled
Ankur Kataria 01/08/2019 CrossFit Deep -Dallas None Weightlifting

Alternating EMOM 10 Minutes:
6-8 Incline DB Bench Press @21X1
4-6 Speed Deadlifts x ~ 55% of 1RM		 Each DB at 50 lbs
Deadlift at 205 lbs
Performed as RX
Ankur Kataria 01/08/2019 CrossFit Deep - Dallas None Metcon (Time)
AFAP:
50 Double Unders
25 Sumo Deadlift High Pull 95/65#
50 Double Unders
25 KB Hang Snatch 53/35#
50 Double Unders
25 Dips
50 Double Unders
25 Power Cleans 95/65
50 Double Unders
25 KB Swings
50 Double Unders
25 Pushups
Scaled - SU's, lighter weights, Hang DB Snatch

*Split KB Hang Snatch as evenly as possible		 14m 04s
Workout Scaled
Ankur Kataria 01/07/2019 CrossFit Deep - Dallas None 4 * 5 reps - Shoulder Press (Building Up)

This is not a 5 Rep Max but a build up to a challenging weight		 75-95-105-115 lbs
Performed as RX
Ankur Kataria 01/07/2019 CrossFit Deep - Dallas None 4 * 20 Alternating Back Rack Reverse Lunges 95 lbs
Performed as RX
Ankur Kataria 01/07/2019 CrossFit Deep - Dallas None AMRAP 16 minutes

20 Thrusters (95/65)
15 Cal Row
10 Chest to Bar Pullups
5 lateral burpees over rower		 03 rounds 15 reps
Workout Scaled
Ankur Kataria 01/04/2019 District H CrossFit None METCON
For Time:
50 Double unders (3x singles)
50 Dumbbell snatches (50lbs/35lbs)
50 Double unders
75 Wall balls (20lbs/14lbs)
50 Double unders
100 Sit-ups
50 Double unders
150 Walking lunges
50 Double unders		 27m 41s
Workout Scaled
Ankur Kataria 01/03/2019 District H CrossFit None Strength
(Part 1 and part 2 will be from the floor )
Part 1
Every 2:30 for 5 sets:
1 Snatch balance + 3 overhead squats

*This is intended to be a skill builder for the snatch.

*REST 3 MINS.		 115 lbs
Performed as RX
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