CrossFit Wods for April 1-6


Published March 31, 2019


Monday 
 
Swod: Power Clean - EMOM x 12M - 3 Power Cleans @ 60%
 
Metcon: 22m Partner Amrap of:
 
10/7c Bike
5 Hang Power Cleans (155/105)(age 55+ 115/80)
10 GHD Situps
 
*I go you go after every round
 
Tuesday 
 
Swod: Deadlift 4 x 10 @ 60% 
 
Wod: "Jackie" - For time: (12M Time Cap)
 
Row 1000m
50 Thrusters (45/35)(same for all ages)
30 Pullups
       
Wednesday
 
Swod: EMOM x 10M  Perform "X" amount of Strict HSPU
 
*X= an amount of unbroken Strict HSPU you can hold straight across for all 10 minutes (scaled us a riser or perform piked shspu)
 
Metcon: CrossFit Mainsite WoD 021118
 
3RDSFT of: (15M Time Cap)
 
Run 400m 
21 Sumo Deadlift High Pulls (75/55)(age 55+ 55/45)
12 Bar facing burpees
Thursday  
 
Wod: E4M x 32M
 
1 - Sled Push Down and Back (Madd45 - Fadd 30)
5 Med Ball Toes to Bar or Supine Med Ball Knees to Elbows (athletes choice)
10 Alternating Dumbbell Snatches (athletes choice)
15 BW Walking Lunges
 
Friday
 
Skill Wod: EMOM x 10M Perform "X" Amount of Pullups
 
Beginner: Strict Pullups (banded should get a minimum of 6 pullups each set)
Rx'd: Kipping or Butterfly Pullups
Advanced: Chest to Bar Pullups
 
*X= an amount of unbroken pullups you can hold straight across for all 10 minutes
 
Wod: 4RDSFT of: (Time Cap 22M)
 
Run 400m
20 Ab Mat Situps
25 Push Presses (95/65)(age 55+ 75/55)
 
*every time barbell is set down perform 5 burpees (if all 25 are done unbroken no burpees will be done)
 
Saturday 
 
 
Wod: "Partner Morrison" 50-40-30-20-10 reps for time of: (no time cap)
 
Wall Balls (open standards)
Box Jumps (open standards)
American Swings (53/35)(age 55+ 40/26)
 
Then.....Row 2K
 
*reps and row split as needed
*score is total time to complete morrison and the 2K Row
 
Sunday - Closed - Spend 15-30 minutes on Mobility - Meal Prep Day


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