CrossFit WOD, May 23, 2019

05232019

Core Work
Single Leg Deadlift to Single Leg Squat (10-10-10-10)
Perform Deadlift, immediatly move into squat while still balanced on the same leg.

Alternate legs each rep for a total of 10.
Superset with 60 second plank with plate on back, 45/25
Single Leg Deadlift (10-10-10-10)
Perform Deadlift while balance on one leg

Use Kettlebells for weight.
Alternate legs each rep for a total of 10.
Trisets with 45 second Plank and 45 second Arch hold (Superman position)

Metcon
Metcon (Time)
2 Rounds for Time of:
100 Double Unders
100 Lunges
100 Double Unders
800m Run
Metcon (Time)
2 Rounds for Time of:
200 Single Unders
60 Lunges
100 Single Unders
800m Run

CrossFit WOD, May 22, 2019

05222019

Weightlifting
Hang Snatch (5-5-5-5-5)
Hang Power Snatch (5-5-5-5-5)

Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

L1:
Wall Ball 14/10#
Kettlebell Swing 35/26#
Box Jumps 12"
Push Press 45/33#
Row

CrossFit WOD, May 21, 2019

05212019

Gymnastics
Beat Swings+Kipping Pull-up+C2B (2 beat Swings+3 Kipping pull-ups+ max c2b)
Complete unbroken sets of Beat Swings/Kipping Pull-ups/Chest to Bar Pull-ups in specified reps

Record highest C2B set.
Alternate with sets of 2-8 HSPUs.

CrossFit WOD, May 20, 2019

05202019

Skill
Clean Complex – 3 position pull (1 set E2MOM for 14 minutes)
Hi Hang Clean
Hang Clean
Clean
Power Cleans + Front Squats (5+5 E2MOM for 14 minutes)
Complete Power Cleans immediately followed by Front Squats for designated reps

Metcon
Metcon (Time)
15-12-9-6-3 Reps for Time of:
Power Cleans 115/75
Calories on any Machine
Metcon (Time)
15-12-9-6-3 Reps for Time of:
DB Front Squat 35/20
Calories on any Machine

CrossFit WOD, May 17, 2019

05172019

Weightlifting
Snatch (3-3-3-3-3)

Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Metcon (Time)
5 Rounds for Time of:
400m Run
20 DB Snatch 35#/20#

CrossFit WOD, May 15, 2019

05152019

Weightlifting
Power Jerk (3-3-3-3-3)

Metcon
Metcon (3 Rounds for reps)
3 min AMRAPs:
Wall Balls 20/14
Sled Push 180/135
Ring Dips

3 minutes at each station completing as many reps as possible. 1 min transition time.
Sled is 1 rep for every 10 feet marked with cones.
Metcon (3 Rounds for reps)
3 min AMRAPs:
Wall Balls 14/10
Sled Push 135/90
Push-ups

3 minutes at each station completing as many reps as possible. 1 min transition time.
Sled is 1 rep for every 10 feet marked with cones.

CrossFit WOD, May 14, 2019

05142019

Core Work
Metcon (Time)
10 min Clock:
Accumulate 5 minutes in a Plank

Every time you break do 1 Rope Climb
Metcon (Time)
10 min Clock:
Accumulate 5 minutes in a Plank

Every time you break do 6 Hanging Knee Raises on a rope.

Metcon
Metcon (Time)
Chipper:
1000m Row
50 Toes to Bar
30 Burpee Box Jumps 24/20
Metcon (Time)
Chipper:
1000m Row
50 Abmat Sit-ups
30 Burpee Box Jumps

Choose box height you can cycle reps on confidently

CrossFit WOD, May 13, 2019

05132019

Weightlifting
Clean (3-3-3-3-3)

Metcon
Metcon (Time)
3 Rounds for Times:
25 KB Swings 53/35
25 Goblet Squats
25 Pull-ups
Metcon (Time)
3 Rounds for Time:
25 KB Swings 35/26
25 Goblet Squats 35/26
25 Jumping Pull-ups