CrossFit – Thu, May 15 Warm-up Warm up 10:00 Easy AMRAP1:00 Row10 Heel Toe Rocks10 Alternating V-Ups10 Roll and Reach10 Banded Good Mornings WOD Metcon (AMRAP – Rounds and Reps) 18:00 AMRAP500/450m Row25 Abmat Sit Ups250/225m Row25 V-Ups
CrossFit – Wed, May 14 Warm-up Warm Up Band Warmup-into-Snatch Warmup SWOD Overhead Squat (Weight) 10:00 EMOM1 Power Snatch + 1 Overhead Squat *Build for 7 sets *Stay @70-75% of Snatch 1RM for last 3 sets WOD Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP10
CrossFit – Tue, May 13 Warm-up Warm up Murph Prep Warm Up WOD Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP200m Run10 Pull Ups20 Push Ups30 Air Squats *Target number of Rounds: 4.5+ Rounds
CrossFit – Mon, May 12 Warm-up Metcon Hip Halo Warm Up-into-3 Rounds10 Cossack Squats10 Banded Good Mornings5 Back Squats (empty bar-build in weight) SWOD Back Squat (Weight) WEEK 8 10:00 Running Clock 20 rep Back Squat (increase weight from last week) WOD Metcon (Time) Teams
CrossFit – Sat, May 10 Warm-up Warm up 3:00 Machine (switch every :30)-into-8:00 AMRAP10 Bird Dogs10 Downward Dogs to Upward Dog10 Alt Step Back Lunges WOD Metcon (Time) Teams of 250 Synchro V-Ups-into-5 Rounds Partner 1:300/250m RowPartner 2:50ft Dumbbell Walking Lunge (2×50/35)*Switch when both are
CrossFit – Fri, May 9 Warm-up Warm up Band Warmup-into-10:00 AMRAP10 Roll and Reach5 Dynamic Squat Stretches3 Muscle Cleans (empty bar)3 Shoulder Press (empty bar)3 Power Cleans (empty bar)3 Push Press (empty bar) WOD Metcon (Time) 15 Clean and Jerks (155/105)90 Wall Balls (20/14)15 Clean
CrossFit – Thu, May 8 Warm-up Warm up Band Warmup-into-3 Rds30 Single Unders3 Up Downs5 Bench Press (empty bar) SWOD Bench Press (Weight) WEEK 7 10:00 Running ClockMax Rep Bench Press (increase weight from last week)-rest 1:00-Burn Out Set: Max Reps @50% of the weight
CrossFit – Wed, May 7 Warm-up Warm up 2:00 Row-into-8:00 AMRAP3 Inchworms10 Shoulder Taps10 Alternating Step Back Lunges10 Ring Rows Skill Skill WOD Metcon (Distance) 14:00 AMRAPMax Meter Row-Every 2:00 (starting with 0:00) perform 4 Wall Walks- *Score is total distance on Rower
CrossFit – Tue, May 6 Warm-up Warm up Band Warmup-into-5 Inchworm10 Roll + Reach-into-3 Rds3 Muscle Cleans + Shoulder Press2 Hang Power Cleans + Push Press1 Power Clean + Push Jerk(empty bar) SWOD Clean and Jerk (Weight) EMOM 10:001 Power Clean + 1 Hang Power
