CrossFit Wods for Mar. 25-30


Published March 24, 2019


Monday 
 
Swod: E2M x 12M - 2 Split Jerks (from rack)
 
Set 1 @ 75%, Set 2 @ 78%, Set 3 @ Athletes Choice, Set 4 @ Athletes Choice, Set 5 @ Athletes Choice, Set 6 @ Athletes Choice%
 
Metcon: 3 Rounds for time of: (Time Cap 15M)
 
10 Dumbbell Hang Clean & Jerks R (50/35)(age 55+ 35/25)
10 Dumbbell Hang Clean & Jerks L (50/35)(age 55+ 35/25)
Assault Bike 20/15c 
50' HS Walk (Rx) or 150' Bear Crawl (Scaled)(if the weather is nice use turf for hs walk and bear crawls)
 
*stagger start to accommodate bikes
 
Tuesday 
 
Swod: Back Squat (15M clock)
 
Set #1 5 reps @ 72%, Set #2 4 reps @ 77%, Set #3 3 reps @ 82%, Set #4 1 rep @ 86%, Set #5 1 rep @ 89%, Set #6 1 rep @ 92% 
 
Wod: For time: (25m time cap)
 
Run 800m - 40 GHD Situps (scaled ab mat situps)
Run 600m - 30 GHD Situps
Run 400m - 20 GHD Situps
Run 200m - 10 GHD Situps
         
Wednesday
 
Skill: Kipping Pullups - EMOM x 5M 
 
Beginners: 3-5 Kipping Swings + 2-3 UB kipping Pullups (banded do kipping swings then banded pullups)
Advanced: 3-5 Kipping Swings + 2-3 UB Chin over bar Butterfly Pullups
 
Partner Wod: For time: (time cap 38M)
 
Run 1000m (split as needed)
 
Then...10 Rounds of: 
 
10 Chest to Bar Pullups (scaled 10 banded strict pullups or kipping chin over the bar)
30 Air Squats
 
*partners alternate rounds - 5 rounds each
 
...right into another 1000m Run (split as needed)
 
Thursday  
 
Skill: GHD Hip and Back Extensions
 
Wod: Alternating EMOM - E3M x 30M of: 
 
1: Row 15/12c + 5 Dumbbell OH Squats R + 5 Dumbbell OH Squats L + 5 Burpees 
2: 30 Dubs or 50 Single Unders + 7 Toes to Ring + 10 Alt DB Snatches 
3: 14 GHD Hip & Back Extensions + 14 KB pullover situps 
 
*athletes choice on all weights 
 
Friday
 
Swod: Push Press 4 x 6
 
Set #1 @ 65%, Set #2 @ 70%, Set #3 & #4 @ 75%
 
Metcon: Partner Wod: 3RDSFT of: 
 
Row 50cal
25 HSPU (scaled 25 Hand release pushups) 
 
*split work as needed 
 
Saturday 
 
Wod: Teams of 3: "Bike Wreck" - For time: (No Cap)
 
75c Bike
75 Wreck Bag Cleans 
75 Wreck Bag Pushups 
75 Wreck Bag Squats 
400m Wreck Bag Run 
50c Bike
50 Wreck Bag Cleans 
50 Wreck Bag Pushups 
50 Wreck Bag Squats 
400m Wreck Bag Run 
25c Bike
25 Wreck Bag Cleans 
25 Wreck Bag Pushups 
25 Wreck Bag Squats 
400m Wreck Bag Run 
 
(50/35)(age 55+ 35/25)
 
Sunday - Closed - Spend 15-30 minutes on Mobility - Meal Prep Day


Leave a Comment: