CrossFit Wods for Mar. 18-23


Published March 17, 2019


Monday 
 
Swod: Front Squats - 6 sets of 2 reps (15 Minutes to finish)
 
Set 1 @ 80%, Set 2 @ 82%, Set 3 @ 84%, Set 4 @ 86%, Set 5 @ 88%, Set 6 @ 90%
 
Metcon: Alternating EMOM x 21M
 
Min #1: Run 150M
Min #2: 13 GHD Situps
Min #3: 14 Alternating DB Snatches (50/35)(age 55+ 35/25)
 
Tuesday 
 
Swod: Kneeling Unilateral Strict Dumbbell Press 3 x 8 R+L (building)
           Strict Ring Pullups 3 x 8 (weighted for advanced)
 
Wod: "Partner Meatballs" - For time: (21M time cap)
 
Buy In: 75 Wall Balls + 35/25c Assault Bike (split as needed)
 
then...6-9-12-15 of: 
 
Chest to Bar Pullups
Kipping HSPU
DB Front Squats (50/35)(age 55+ 35/25)
 
*I go you go after every task, partner 1 does 6 c2b, then partner 2 does 6 c2b, etc.              
 
Wednesday
 
Swod: 12 Minutes for: 7 sets of 1 - 1 3 Position Pausing Power Clean +  1 Power Clean 
 
Set #1 @ 50%, Set #2 @ 55%, Set #3 @ 60%, Set #4 & #5@ 65%, Set #6 & #7 @ 70%
 
*1 pause just below knee, 1 pause at mid thigh, 1 pause in 1/4 squat catch position
 
Metcon: "Slingshot" - 5 Rounds of: 
 
50 Dubs
5 Power Cleans (175/115)(age 55+ 115/75)
7 Bar Facing Burpees
Rest 1:00
 
*Score is your slowest round
 
Thursday  
 
Wod: E6M x 36M 
 
Row 250/200m
10 Deadlifts (95/65)
5 Jerks (95/65)
10 Toes to Bar
5 Hang Snatches 
 
Friday
 
CrossFit Open WOD 19.5 - 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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