CrossFit – Sat, May 18 Warm-up Warm Up 3 RdsPartner 1- 150m RowPartner 2- 4 Alternating Sampson Stretch 5 Med Ball Thrusters WOD Metcon (Time) Teams of 2250 Wallballs (20/14)200/150 Calorie Row100 Box Jumps (24/20)50 Devil’s Press (50’s/35’s) * Target time: 24-26 minutes* Time cap:
CrossFit – Fri, May 17 Warm-up Warm Up Running Warm Up-into-w/ PVC5 Snatch Grip Deadlifts5 Hang Muscle Snatch5 Snatch Grip Push Press5 Hang Power Snatch5 Power Snatch -into- w/ Barbell 3 High Hang Power Snatch 3 Low Hang Power Snatch 3 Power Snatch WOD Metcon
CrossFit – Thu, May 16 Warm-up Warm Up 3:00 Machine-into-3 Sets5 Hand Release Push Up10 Banded Bent Over Rows WOD Metcon Teams of 23 Sets of 3 Rounds:10 Bench Press (135/85)10 DB Bent Over Rows (moderate) *You go, I go full Set (3 rounds). Each
CrossFit – Wed, May 15 Warm-up Warm Up 3:00 Row (30-seconds Moderate/30-seconds Slow)-into-Clean and Jerk Warmup WOD Metcon (Time) 15:00 Running Clock2000/1750m Row-in the remaining time, build to Heavy Single Clean and Jerk *Target time: 7-9 minutes*Time cap: 9 minutes Clean and Jerk (1×1) Record
CrossFit – Tue, May 14 Warm-up Warm Up 3 Rds:30 Air Bike (Legs only):30 Air Bike (Arms only)4 Up-Downs to Plate20 Jumping Jacks Accessory Accessory 7:00 EMOM Level 1: Kick up to the wall, then perform 10 back to wall handstand shoulder tapsLevel 1B: Scaling
CrossFit – Mon, May 13 Warm Up Warm Up 3 Rds:30 Machine5 Kip Swings3 Inch Worm w/ Pushup5 Dynamic Squat Stretch WOD Metcon (Time) 5 sets:20 Pull Ups30 Push Ups40 Sit Ups50 Air Squats-rest 2:00 between sets- *Target time each set: 3:30-4:30 minutes*Time cap each
CrossFit – Sun, May 12 WOD Metcon 9:00 Bike3:00 rest9:00 Row3:00 rest9:00 Ski
CrossFit – Sat, May 11 Warm-up Warm Up 3:00 Machine-into-3 sets: (each)10 Walking Lunge Steps Arms Extended Overhead10 Kip Swings10 Hang Dumbbell Snatch10 Alternating V-Ups WOD Metcon (Time) Teams of 240-30-20-10 (each, break up sets as needed, one person working at a time)Alternating Dumbbell Snatches
CrossFit – Fri, May 10 Warm-up Warm Up 3:00 Machine-into-3 Rds10 Banded Pull Aparts10 Banded Chest Press10 Deadbugs10 Step-ups WOD Metcon (Time) 120/100 Calorie Row80 Bench Press (115/75)40 Box Jump Overs (24/20) * Target time: 14-16 minutes* Time cap: 20 minutes
CrossFit – Thu, May 9 Warm-up Warm Up 2 sets:10 Banded Good Mornings10 Banded Pass Throughs-into-3 sets: (1 PVC, 2 BB)2 Inch Worms5 Clean High Pulls4 Muscle Cleans3 Hang Power Cleans2 Power Cleans SWOD Power Clean (1×1) 5:00 EMOM5 Power Cleans (50-55%)(Singles)-rest 1:00-5:00 EMOM 3
