CrossFit Wods for Apr. 15-20


Published April 14, 2019


Monday 
 
Skill Wod: EMOM x 12M 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 12 minutes
 
Partner Wod: For time: 30RDSFT of: 
 
5 Wall Balls
3 HSPU
1 Power Snatch (135/95)(age 55+ 95/65)
 
*I go you go after every round - 15 Rounds each
 
Tuesday 
 
Swod: Power Clean - E90S x 9 Sets - 3 Reps at 70%
 
Metcon: "Black and Bluer" - 5RDSFT of: (15M Time Cap)
 
10 Power Cleans (135/95)(age 55+ 95/65)
10 Bar Facing Burpees
 
Wednesday
 
Swod: Bench Press 4 x 10 @ 60%
 
Metcon: 3RDSFT of: 
 
Row 750M
50 Ab Mat Situps
25 GHD Hip Extensions
 
*stagger start to accommodate equipment
 
Thursday  
 
Swod: Power Plank 2 x 1 Minute
 
Metcon: 30M Amrap of: 
 
20 Bumper Plate to Overhead
Assault Bike 1 Mile
20 Bumper Plate OH Walking Lunges
Sled Push Down and Back x 2
 
Friday
 
Swod: Back Squat
 
1 x 5 @ 55%  1 x 5 @ 65%   1 x 5+ @ 75% 
 
Metcon: Murph Training #1: 
 
E6M x 30M 
 
Run 200m to 400m (athletes choice)(vested if you plan on doing Memorial Day Murph with a vest)
10 Pullups
20 Pushups
30 Squats 
 
*reps can be partitioned 
 
Saturday 
 
 
3 Person Team Out & Back Chipper of: (No Time Cap)
 
60 Box Jump Overs (24/20)(age 55+ Step Overs)
60c Row
60 Partner Deadlifts (M/M/M 315 - M/M/F 275 - M/F/F 225 - F/F/F 225)
60 Synchronized Vups
60 Synchronized Bodyweight Lunges
600m Wreck Bag Run as a team (2 people must be carrying WB at all times)(All M Team 50 - Mixed Teams 35)
60 Synchronized Bodyweight Lunges
60 Synchronized Vups
60 Partner Deadlifts (M/M/M 315 - M/M/F 275 - M/F/F 225 - F/F/F 225)
60c Row
60 Box Jump Overs (24/20)(age 55+ Step Overs)
 
Sunday - Closed - Spend 15-30 minutes on Mobility - Meal Prep Day


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