WODs May 18th – 24th

group

SUNDAY

Sunday Fun Day!

MONDAY

WOD:

CrossFit Total:

Find 1RM Back Squat

Find 1RM Shoulder Press

Find 1RM Deadlift

 TUESDAY

WOD:

CONDITIONING:

3 rounds for time:
60 Double Unders
10 Power Cleans @ 185/125
400m Run

*20 min time cap

STRENGTH:

12 min to find a 3RM Overhead Squat to a kid’s medicine ball

WEDNESDAY

WOD:

CONDITIONING:

21 Power Snatches, 115/80
21 Lat. Barbell Burpees
15 Overhead Squat, 115/80
15 Lat. Barbell Burpees
9 Squat Snatches, 115/80
9 Lat. Barbell Burpees

*20 min time cap

STRENGTH:

10 minute EMOM:
5 Chest to Bar Pullups

*Rx+: strict Chest to Bar Pullups

THURSDAY

WOD:

SKILL:

24 minute EMOM:
1st min: 1-4 Muscle Ups
2nd min:45s ME Handstand Walk
3rd min: 6 Russian Kettlebell Swings @ 106/70

FRIDAY

WOD:

CrossFit Games Regional Event 6:
50 calorie Row
50 Box Jump Overs @ 24”/18”
50 Deadlifts @ 180/120 lb
50 Wall Ball Shots
50 Ring Dips
50 Wall Ball Shots
50 Deadlifts
50 Box Jump Overs
50 calorie Row

*21 min time cap

SATURDAY

WOD:

STRENGTH/CONDITIONING:

In 12 minutes
Run 800m
Perform 50 GHD Situps in remaining time

In 12 minutes
Run 800m
Find a 3RM Push Press in remaining time

In 12 minutes
Run 800m
Find a 3RM Front Squat in remaining time

*Done with a 36 minute running clock. No rest between portions.

 

%d bloggers like this: