CrossFit WOD, May 10, 2019

05102019

Weightlifting
Back Squat (1-1-1-1-1)
Back Squat (6-6-6-6-6)

Metcon
Metcon (Time)
21-15-9:
Front Rack Lunge 135/95
Handstand Pushups
Metcon (Time)
21-15-9:
DB Box Step Overs 40/25
Hand Release Pushups

CrossFit WOD, May 9, 2019

05092019

Weightlifting
Snatch Complex – 3 position pull (3-3-3-3-3-3-3)
High Hang Snatch
Hang Snatch
Snatch

E2MOM for 14 minutes. Goal is to move up each round!
Hang Power Snatch (5-5-5-5-5-5-5-5-5-5)
EMOM for 12 minutes. The goal here is for folks NEW to the Snatch to stay at light weight and practice good timing and landing positions to familiarize themselves with the movement and prep for the WOD.

Metcon
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
Metcon (Time)
For time:
30 Power Snatches 75/55 or 45/35 (barbell passes below knee)
30 Burpees over bar

CrossFit WOD, May 7, 2019

05072019

Weightlifting
Shoulder Press (1-1-1-1)
Shoulder Press (6-6-6-6)

Metcon
Metcon (Time)
For time:
30 Chest to Bar
30 Ring Dips
30 Sumo Deadlift High Pull 95/65
30 Push Press
30 Cal Machine
Metcon (Time)
For time:
30 Jumping Chest to Bar Pullups
30 Pushups
30 Kettlebell Swings 53/35
30 Push Press 45/35
30 Cal Machine

CrossFit WOD, May 6, 2019

05062019

Weightlifting
Shoulder Press (1-1-1-1)
Shoulder Press (6-6-6-6)

Metcon
Metcon (Time)
For time:
30 Chest to Bar
30 Ring Dips
30 Sumo Deadlift High Pull 95/65
30 Push Press
30 Cal Machine
Metcon (Time)
For time:
30 Jumping Chest to Bar Pullups
30 Pushups
30 Kettlebell Swings 53/35
30 Push Press 45/35
30 Cal Machine

CrossFit WOD, May 3, 2019

20190503

Weightlifting
Deadlift (2-2-2-2-2)
Deadlift (6-6-6-6-6)

Metcon
Metcon (AMRAP – Reps)
FGB Clock: 3 Rounds of 1 min stations-
1. Burpees
2. Ring Dips
3. DB Snatch 50/35
4. Lunges
5. Bike for cals

Rest 1 min between rounds!

Metcon (AMRAP – Reps)
FGB Clock: 3 Rounds of 1 min stations-
1. Burpees
2. Push-ups
3. DB Snatch 35/20
4. Lunges
5. Bike for cal
Rest 1 min between rounds!

CrossFit WOD, May 1, 2019

20190501

Metcon
Metcon (Time)
For Time:
25 Front Squats 185/125
50 Ring Pushups
75 DB Snatches 50/75
100 Double Unders

Warmup the Front Squat weight!
Metcon (Time)
For Time:
25 Goblet Squats 53/35
50 Pushups
75 DB Snatches 35/20
200 Single Unders

Cash Out
Metcon
To complete:

1000 foot sled push 180/135.

Rotate as needed and work with the rest of your classmates and the time left in class to try and complete 1000 feet of sled pushing (or 10 laps on the turf).

CrossFit WOD, April 30, 2019

APril 30

Weightlifting
Shoulder Press (2-2-2-2-2)
Working sets 80%+

Metcon
Metcon (AMRAP – Rounds and Reps)
10-min AMRAP:
20 Power Snatch 95/65
20 Push Press 95/65
20 Box Jumps 24/20
Metcon (AMRAP – Rounds and Reps)
10-min AMRAP:
20 DB Snatch 35/20
20 DB Push Press 35/20
20 Box Jumps 18/12