CrossFit WOD, May 5, 2024
May 5, 2024
CrossFit – Sun, May 5 WOD Metcon 10 Rds (:35 work/:25 rest)Min 1- BikeMin 2- RowMin 3- SkiMin 4 – Rest
CrossFit – Sun, May 5 WOD Metcon 10 Rds (:35 work/:25 rest)Min 1- BikeMin 2- RowMin 3- SkiMin 4 – Rest
CrossFit – Sat, May 4 Warm-up Warm Up 8 EMOM with partner-Alternate minutes on the rower-Athlete not rowing- rd 1 chest openers rd 2 down dog to seal rd 3 jumping jacks rd 4 burpees WOD Metcon (Time) Teams of 2100/80 Calorie Row100 Bench Press
CrossFit – Fri, May 3 Warm-up Warm Up 20 Banded Pass Throughs20 Banded Shoulder Press-into-3 Rds3 Inch Worms6 Single Dumbbell Shoulder Press (each)10 Alternating V-Ups WOD Metcon For steady movement across 14:0010-9-8-7-6-5-4-3-2-1Double Dumbbell Shoulder Press (50s/35s)*Complete 5 Ring Dips or 10 Bench Dips after each
CrossFit – Thu, May 2 Warm-up Warm Up 2:00 Machine-into-10 PVC Pass Throughs10 Around the World-into-Snatch Warmup SWOD Power Snatch (1×1) 4:00 EMOM5 Power Snatch (50-55%)(Singles) -rest 1:00- 4:00 EMOM3 Power Snatch (60-65%)(Singles) -rest 1:00- Every 0:30 x 8 sets (4:00 total)1 Power Snatch (70-75%)
CrossFit – Wed, May 1 Warm-up Warm Up 2 sets10 Banded Walk Forward10 banded Walks Backwards20 Side Steps -into-3 sets:8 Hang Alternating Dumbbell Snatch (light)8 Step Back Lunges3 Inch Worms30 Single Unders WOD Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP PART A:9-15-21-27Alt Dumbbell Snatches
CrossFit – Tue, Apr 30 Warm-up Warm Up 2:00 Zombie Stretch (green or blue band)-into-Clean Warmup SWOD Push Jerk (1×1) Every 2:30 x 5 sets3 Clean Grip Deadlifts + 2 Hang Squat Cleans + 1 Push Jerk *Building, unbroken sets WOD Metcon (Calories) 4:00 AMRAP
CrossFit – Mon, Apr 29 Warm-up Warm Up Banded Warm Up WOD Metcon (AMRAP – Rounds and Reps) 12 min AMRAP200m Run10 Strict Pull-Up-Rest 2 Min-12 min AMRAP200m Run20 Push-Up-Rest 2 Min-12 min AMRAP200m Run30 Air Squat *50m = 1 rep. 200m = 4 reps.
CrossFit – Sun, Apr 28 WOD Metcon 7:00 Bike3:00 Jog7:00 Row3:00 Jog7:00 Ski3:00 Jog
CrossFit – Sat, Apr 27 Warm-up Warm Up 2 rounds:Partner 1 – RowPartner 2 – 10 WB Thrusters + 10 Step Ups WOD WOD Metcon (Time) Teams of 22000/1750m Row (MF 1900m)200 Wall Balls (20/14)2000/1750m Row (MF 1900m)100 Dumbbell Box Step Ups (24/20)(50s/35s)2000/1750m Row (MF
CrossFit – Fri, Apr 26 Warm-up Warm Up 2:00 Machine-into-3 sets:5 Inch Worms4 Muscle Cleans and Shoulder Press 3 Hang Power Clean and Push Press 2 Clean and Jerks -into-Build to workout weight SWOD Gwen (Weight) Clean & Jerk 15-12- and 9 reps Touch and
