CrossFit Wods for Mar. 11-16


Published March 10, 2019


Monday 
 
Swod: Dumbbell Cluster 5 x 5 R + L (building)
           
Metcon: 10,9,8,7,6,5,4,3,2,1 for time of: (18M time cap)
 
Strict Pullups
Dumbbell Push Press R
Dumbbell Push Press L
 
(50/35)(age 55+ 35/25)
 
*no partitioning
 
Tuesday 
 
Wod: "Partner Bert" - For time: (42M time cap)
 
50 Burpees
Run 400m
100 Pushups
Run 400m 
150 Walking Lunges
Run 400m 
200 Air Squats
Run 400m 
150 Walking Lunges
Run 400m
100 Pushups
Run 400m 
50 Burpees
 
*split reps and run as needed
 
Wednesday
 
Swod: Power Snatch EMOM x 15 Minutes
 
EMOM x 5M - 3 Power Snatches @ 70%
EMOM x 5M - 2 Power Snatches @ 80%
EMOM x 5M - 1 Power Snatch @ 90%
 
Metcon: Teams of 3 - Complete reps of: 50-40-30-20-10 for time of: 
 
GHD Situps
Power Snatches (95/65)(age 55+ 75/55)
Assault Bike Calories
 
Thursday  
 
Wod: 1 Minute Stations - 5 Rounds - 30 Minutes
 
Min 1: 15 Box Step Ups (athletes choice)
Min 2: 20 Shoulder Taps
Min 3: 20 Jumping Pullups
Min 4: 10 Hanging Strict Straight Leg Raises (goal is to raise legs parallel to the floor)
Min 5: 10 Dbl Dumbbell Snatches (athletes choice)
Min 6: Rest 
 
Friday
 
CrossFit Open WOD 19.4 - TBD by CrossFit Open Announcement Thursday night
 
Saturday - Instructors choice
 
Sunday - Closed - Spend 15-30 minutes on Mobility - Meal Prep Day


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