CrossFit Wods for Apr. 29 - May 4


Published April 28, 2019


Monday 
 
Swod: E90S x 7 Sets: 1 Hang Squat Snatch + 1 Low Hang Squat Snatch 
 
Set #1 @ 60%, Set #2 @ 65%, Set #3 @ 70%, Set #4 @ 75%, Set #5,6 & 7 Athletes Choice
 
Metcon: For time: (22M Time Cap)
 
Assault Bike 50/35c
 
then...5 Rounds of: 
 
10 Hang Power Snatches 
5 OH Squats 
50 Dubs
 
(Adv 95/70)(Rx 75/55)(age 55+ 55/45)
 
then...
 
Assault Bike 50/35c
 
Tuesday 
 
Swod: Deadlift - 2 x 10 @ 67.5% (wk #4) 
 
Metcon: For time: (20M Time Cap)
 
30 Dumbbell Bent Rows (15R + 15L)(Adv 65/50)(Rx 50/35)(age 55+ 35/25)
30 Alternating Leg Box Step Ups (15R + 15L)(24/20)(same dumbbell as rows)
30 Push Ups
24 Dumbbell Bent Rows (12R + 12L)
24 Alternating Leg Box Step Ups
24 Push Ups
18 Dumbbell Bent Rows (9R + 9L)
18 Alternating Box Step Ups
18 Push Ups
 
Wednesday
 
Hero Wod: "White" - 5RDSFT of: (35M Time Cap)
 
3 Rope Climbs (scaled 6 Supine rope climbs in the rig)(age 55+ to 12' target)
10 Toes to Bar (scaled 10 Strict Hanging Knee Raises)
21 Walking Plate OH Lunges (45/25)(age 55+25/15)
Run 400m
 
Thursday  
 
Wod: E8M x 40M 
 
Row 750m/525m
8 KB Clean & Jerks R (athletes choice on weight)
8 KB Clean & Jerks L
16 Alternating Leg Vups
32 Mountain Climbers
 
Friday

 

Skill Wod #1: EMOM x 14M Perform "X" amount of Pullups *adding 2 more minutes from last time
 
Beginner: Strict Pullups 
Rx'd: Kipping or Butterfly Pullups
Advanced: Chest to Bar Pullups
 
*X= an amount of unbroken pullups you can hold straight across for all 14 minutes
 
Skill Wod#2: Handstand Walking - E90S x 7 sets 
 
Option #1: HS Walk 30'
Option #2: HS Walk 20'
Option #3: Pushup position should taps 20 reps
Option #4: Bear Crawl 60'
 
Metcon: 7M Amrap of: 
 
10 Lateral Burpees over the Dumbbell
10 Dumbbell Squats(Adv 65's/50's)(50's/35's)(age 55+ 35's/25's)
 
Saturday 

 

Partner Wod: "Tres Leches" - On a running clock:
 
On the 0:00 - 50 Clean & Jerks (adv 185/135)(135/95)(age 55+ 95/65)
 
On the 12:00 - 50 Kipping HSPU + 50 Bar Muscle Ups (scaled 50 HR Pushups + 50 Strict Pullups)
 
On the 24:00 - Run 1 Mile
 
 
*3 scores today - total time for Part #1, total time for part #2, and total time for part #3


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