CrossFit Wods for Apr. 22-27


Published April 21, 2019


Monday 

 

Skill Wod: EMOM x 12M Perform "X" amount of Strict Hand Stand Pushups

 

*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: "Rear End" - 18M Amrap of: 

 

60 Dubs

45 Air Squats

21/15c Assault Bike

10 Push Jerks (adv185/135)(Rx 155/105)(age 55+ 105/75)

 

Tuesday 

 

Swod: Back Squat 2 x 10 @ 67.5%

 

Metcon: Partner Wod: 16M Amrap of: 

 

2 GHD Situp (scaled Vup)

1 Bar Muscle Ups (scaled 1 Strict Pullup + 1 Bench Dip)

4 GHD Situps 

2 Bar Muscle Ups

6 GHD Situps

3 Bar Muscle Ups

etc...

 

*I go you go after every round. Example: Partner #1 does 1 GHD Situp + 1 BMU, then partner #2 goes. 

 

Wednesday

 

Swod: Power Clean - E90S x 9 Sets of 3 @ 75%

 

Metcon: Murph Training #2 - 8RDSFT of: (25M Time Cap)

 

Run 200M 

5 Australian Pullups

10 Hand Release Pushups

15 Squat Jumps

 

*If you plan on wearing a vest for Memorial Day Murph wear it today

 

Thursday  

 

Wod: Chipper of: (no time cap)

 

Bike 1 Mile

50 Ab Mat Situps

50 Heavy Kettlebell Deadlifts (athletes choice)

50 Mountain Climbers (R+L=1)

Bike 2 Miles

50 Mountain Climbers (R+L=1)

50 Heavy Kettlebell Deadlifts (athletes choice)

50 Ab Mat Situps

Bike 1 Mile

 

Friday

 

Swod: Deadlift

 

1 x 3 @ 60%  1 x 3 @ 70%   1 x 3+ @ 80%  

 

Metcon: CrossFit Mainsite Wod 130419

 

5RDSFT of: (12M Time Cap)

 

9 Deadlifts

6 Squat Cleans

3 Thrusters

 

(adv 165/115)(Rx 135/95)(age 55+ 95/65)

 

Saturday 

 

Swod: Push Press 4 x 6 

 

Set #1 @ 70%, Set #2 @ 72%, Set #3 @ 74%, Set #4 @ 76%

 

Partner Wod: 10 RDSFT of: (30M Time Cap)

 

Row 250/200m 

3 Rope Climbs

 

* I go you go after every round - 5 Rounds each 

 

Sunday - Closed - Spend 15-30 minutes on Mobility - Meal Prep Day


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