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Ankur Kataria 09/04/2019 District H CrossFit None Metabolic Conditioning:

Complete one round for time.

150 double unders
800m run
30 deadlifts (225lbs/135lbs)		 8m 03s
Workout Scaled
Ankur Kataria 09/02/2019 District H CrossFit "Partner" Glen For time:

155 pound Clean and jerk, 30 reps
Run 1 mile
15 foot Rope climb, 15 ascents
Run 1 mile
100 Burpees

Split C&J's, Rope Climbs and Burpees between you and your partner.
Both partners run together.		 28m 45s
Workout Scaled
Ankur Kataria 08/30/2019 District H CrossFit None Agility Work Seated Box Jump practice

5 sets of 3		 15 reps
Performed as RX
Ankur Kataria 08/30/2019 District H CrossFit None Metabolic Conditioning

Complete 6 Rounds, record fastest time

100m Sled Push 135/90 on sled
5 burpees no push up
15 deficit push ups

90 second rest or until sled is available		 2m 22s
Performed as RX
Ankur Kataria 08/28/2019 District H CrossFit None Strength/Barbell Cycling

6min EMOM of 5 Deadlifts

RX: 255/155lbs, RX+: 275/165lbs

Scale options: 225/135lbs, 205/115lbs, 185/105lbs, 155/100lbs, 135/95lbs		 255 lbs
Performed as RX
Ankur Kataria 08/28/2019 District H CrossFit None Metabolic Conditioning:

5 Rounds for time

10 Strict Handstand Push-ups
20 Russian Kettlebll Swings (70/53)
30 AbMat Sit-ups
40 Double Unders		 17m 13s
Workout Scaled
Ankur Kataria 08/26/2019 District H CrossFit None Strength - 15 mins

Back Squat 3 sets of 5

Aim for 75% of 1RM or add 5-10 lbs from last week

All sets at same weight.		 275 lbs
Performed as RX
Ankur Kataria 08/26/2019 District H CrossFit None Metabolic Conditioning:

5 Minute AMRAP:

5 Push Press 155/105lbs
7 Chest to Bar Pull Ups

-Rest 3 minutes, then-

5 minutes AMRAP

5 Burpees
7 Hang Power Clean 155/105lbs.

*Scale Options 135/95lbs, 115/75lbs and regular pull ups*

Score is rounds and reps completed for both rounds. Counted separately.		 9 rounds 10 reps
Workout Scaled
Ankur Kataria 08/24/2019 District H CrossFit None Complete in teams of 2, 25 min AMRAP of:

Partner 1 performs:

8 Thrusters (135/195)
3 Rope Climbs (15) or 8 strict Pull ups
24 lateral bar hops

Partner 2 is running 400m with 20lbs/14lb wall ball.

Switch positions when Partner 2 returns from the run

Score is amount of rounds completed.
 8 rounds 1 reps
Workout Scaled
Ankur Kataria 08/22/2019 CrossFit DC None Strength
Jerk Complex (25 Min)

Prep:

1*5 Strict Press w/bar
1*2 Push Press+ 2 Power Jerk
2*2 Power Jerk+1 Split Jerk

Work:

5*1 Split Jerk

Work up in weight as long as technique holds out		 210 lbs
Performed as RX
Ankur Kataria 08/22/2019 Crossfit DC None Met Con

4 rounds

:30 Dips
:30 Rest
:30 Burpees
:30 Rest
:30 DB Push Press
:30 Rest

Count total reps		 87 reps
Performed as RX
Ankur Kataria 08/19/2019 District H CrossFit None Strength - 15 mins

Back Squat 3 sets of 5 Aim for 70 to 75% of 1RM.

All sets at same weight.		 265 lbs
Performed as RX
Ankur Kataria 08/19/2019 District H CrossFit None Metabolic Conditioning/Sprint WOD:

Complete 5 Rounds

15 KB Russian Swings (70lbs/53lbs) 35 Double Unders

Rest 60 Seconds, This is a MAX EFFORT sprint every round

Scale Options for DU: 35 Lateral Jumps or 70 Single Unders		 8m 22s
Workout Scaled
Ankur Kataria 08/17/2019 District H CrossFit None Teams of 3

2 Rounds (30 Minute Cap):

75 Back Squats (155/105) *From Rack
400 Meter Team Run
75 Push Press (135/95) *From Floor
400 Meter Team Run
75 Hang Power Cleans (115/85)
400 Meter Team Run		 1 rounds 152 reps
Performed as RX
Ankur Kataria 08/15/2019 District H CrossFit None METCON

3 Rounds:
25 AbMat Sit-ups
30 Jumping Lunges
25 AbMat Sit-ups
15 Front Squats (115/85)		 12m 15s
Performed as RX
Ankur Kataria 08/14/2019 Mousetrap CrossFit None Extended Warm-up
EMOM x 6 MINUTES
MIN 1 - Run 200m
MIN 2 - Max Slam Balls


Workout
Metcon (7 Rounds for weight)
7 SETS FOR LOAD*
1 Deadlift
1 Power Clean
1 Hang Power Clean
1 Push Press
1 Push Jerk
1 Split Jerk

-Rest as Needed b/t Sets-

*Sets must be performed unbroken.		 95-115-135-155-155-165-175 lbs
Performed as RX
Ankur Kataria 08/12/2019 District H CrossFit None Strength

Push Jerk (10mins)
Find a Heavy triple for today
*From the Floor		 175 lbs
Performed as RX
Ankur Kataria 08/12/2019 District H CrossFit None AMRAP 12:

21 Kettlebell Swings (53/35) (American)
14 Kettlebell Reverse Lunges
7 Push Jerks (155/105)

*Push Jerk weight should be something you should complete with no more than 1 break		 4 rounds 11 reps
Workout Scaled
Ankur Kataria 08/09/2019 District H CrossFit None METCON For Time:

1 Mile Run
Then
10 Rounds of
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

Cap - 30 mins		 8 rounds 11 reps
Performed as RX
Ankur Kataria 08/07/2019 District H CrossFit None Strength (10mins)

Push Press
Heavy Set of 3		 175 lbs
Performed as RX
Ankur Kataria 08/07/2019 District H CrossFit None METCON

3 Rounds:
800 Meter Run
80 Double Unders
21 Push Presses (115/85)

*Choose a push press weight you can complete the 21 reps in less than 2 minutes
* Push press should be done in 2-3 sets		 22m 41s
Workout Scaled
Ankur Kataria 08/06/2019 District H CrossFit None Strength

10 mins to build to
Build to Heavy Complex:
1 Hang Clean Pull
1 Hang Power Clean
1 Clean Pull
1 Power Clean		 165 lbs
Performed as RX
Ankur Kataria 08/06/2019 District H CrossFit None METCON

For Time:

50 Power Cleans (155/105)

*On the Minute: 5 Toes to Bar
*Should be able to complete 8/10 per minute fast singles		 7m 02s
Workout Scaled
Ankur Kataria 08/05/2019 District H CrossFit None Strength Program (Week 6)

Front Squat - Build to 1RM 		300 lbs
Performed as RX
Ankur Kataria 08/05/2019 District H CrossFit None Strength Program (Week 6)

Push Press - Build to 1RM		 200 lbs
Performed as RX
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