CrossFit WOD, June 5, 2019

06052019

Weightlifting
Deficit Deadlift (4-4-4-4-4)
Perform a deadlift while standing on a 4" rise (black 45 pound bumper).

Working sets are 65%+ 1 RM Deadlift
Deadlift (4-4-4-4-4)

Metcon
Metcon (Time)
In a 20 min clock complete as much of the following work as possible:
7 Sled Pushes 180/135 (modify weight for L1)
1-mile run
7 Rope Climbs (modify to 14 Rope Get Ups for L1)
30 Dball over Shoulder 100/70 (modify weight for L1)

Goal is to keep moving and use gear as it is available. It should be mixed up, not all in a row like a chipper.

CrossFit WOD, June 4, 2019

06042019

Gymnastics
Metcon
3 Rounds of 1 min Stations:
1. Conans
2. Wall Climbs
3. HS Walk / Bear Crawl
4. HS Hold / Plank
5. V-ups / Abmat Sit-ups

Metcon
Metcon (4 Rounds for reps)
E4MOM x 16 min:
15 Russian KB Swings 70/53, 300/250meter Row,
15 Push Press 95/65
Metcon (4 Rounds for reps)
E4MOM x 16 min:
15 Russian KB Swings 53/35, 240/200 meter Row,
15 Push Press 45/35

CrossFit WOD, June 3, 2019

06032019

Weightlifting
Front Squat (2-2-2-2-2)
working sets are 80%+
Front Squat (5-5-5-5-5)
– between sets complete 10 Heavy DB Rows and a chest/triceps stretch

Metcon
Metcon (Time)
4 Rounds for time:
30 Medball Cleans 20/14
5 Muscle Ups

14 min Cap.

Muscle Ups can be done on either Bar or Rings.
Metcon (Time)
4 Rounds for time:
30 Medball Cleans 14/10
15 Pullups
15 Pushups

*14 minute Cap.

CrossFit WOD, May 31, 2019

05312019

Weightlifting
Clean High Pulls+Power Clean (7 set, 2 High Pulls+1 Power Clean)
Perform prescribed number of High Pulls followed immediately by Power Cleans
Clean High Pulls+Power Clean (7 sets, 2 High Pull+3 Power Cleans)
Perform prescribed number of High Pulls followed immediately by Power Cleans

Keep weight light enough for quality reps

Metcon
Metcon (Time)
21-15-9 reps for time of:
HSPUs
Box Jumps 24/20
with
30 Medball Cleans between each round 20/14

21 HSPU/21 Box Jumps
30 Medball Cleans
15/15
30
9/9
Metcon (Time)
21-15-9 reps for time of:
DB Push Press 35/20
Box Jumps 18/12
with
30 Medball Cleans between each round 14/10

21 DB Push Press/21 Box Jumps
30 Medball Cleans
15/15
30
9/9

CrossFit WOD, May 30, 2019

05302019

Gymnastics
Ring MU Transition (6 sets, 1-3 reps)
Perform consecutive Muscle-ups on rings without pressing out of the dip.

If successful with 3 reps hold medball between feet.
Add medball weight to notes.
Metcon
4 sets of:
10 False Grip Ring Rows
10 Ring Dips
then
2-4 minutes MU Transition practice with feet on the ground

If possible elevate feet for Rows.
Use bands as necessary for Dips.

Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 12 minutes of:
125m Run
24 OH Walking Lunges w/ plate 45/25
16 Plate Sit-ups 45/25

CrossFit WOD, May 29, 2019

05292019

Weightlifting
Snatch Complex – 3 position pull (1 set E2MOM for 14 minutes)
High Hang Snatch
Hang Snatch
Snatch
Power Snatch (6 reps E2MOM for 14 minutes)

Metcon
Metcon (Time)
21-15-9 reps for time of:
DB Snatch 75/50
Burpees over the DB

Perform Burpees next to DB jumping across it laterally.
Metcon (Time)
21-15-9 reps for time of:
DB Snatch 40/25
Burpees over the DB

Perform Burpees next to DB jumping across it laterally.

CrossFit WOD, May 28, 2019

05282019

Warm-up
Metcon
Coaches choice!
Ladder drills
Cone drills
Games

Metcon
Metcon
Rotating EMOM(50 sec of work/10 sec transition), 3 rounds, 27 minutes:
Wall Sit
Plank
Side Plank(switch at 20 sec)
Arch Hold
Hollow Hold
Bridge
Lunges Hold right
Lunges Hold left
Rest

Cash Out
Metcon
Couch Stretch-2 minutes each side
Pigeon Stretch-2 minutes each side
Coach recommended Foam Rolling

CrossFit WOD, May 27, 2019

05272019

Metcon
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

May be broken up int 20 rounds of Cindy.
S-Murph (Time)
800m Run
10 rounds of:
5 Pull ups
10 Push ups
15 Squats
Finish with another 800m Run

May be completed as a chipper.
Metcon (Time)
Partner Murph/S-murph:

CrossFit WOD, May 24, 2019

05242019

Weightlifting
Thruster (2-2-2-2-2-2)
Push Press (4-4-4-4-4-4)
Only if you can’t squat today!

Metcon
Metcon (AMRAP – Rounds)
Death by Burpee Pull-ups

Perform Burpee Pull-ups Every Minute On the Minute, trying to complete the number of reps of the next minute mark.
(starting at the top of the minute, complete 1 Burpee Pull-up before the first minute is up, 2 burpee pull-ups before the second minute is up,…8 burpee pull-ups before the eighth minute is up, etc.)
Death by Burpees (AMRAP – Rounds)
Perform Burpees Every Minute On the Minute, trying to complete the number of reps of the next minute mark.
(starting at the top of the minute, complete 1 Burpee before the first minute is up, 2 burpees before the second minute is up,…8 burpees before the eighth minute is up, etc.)

Mandatory 10 rounds!
If you fail a round rest for one minute and jump back in on the next one!