CrossFit Wods for May 6-11


Published May 5, 2019


Monday 
 
Swod: Back Squat 1 x 3 @ 60%, 1 x 3 @ 70%, 1 x 3+ @ 80%
 
Metcon: "Heartbreak Kid" - 3RDSFT of: (time cap 14M)
 
10 Front Squats
20 Chest to Bar Pullups (age 55+ chin over bar)
50 Dubs (scaled 100 singles)
 
(adv 225/160)(Rx 185/135)(age 55+ 135/95)
 

Tuesday 

 

Swod: EMOM x 12M - 1 Power Snatch 
 
Min #1 @ 50%, Min #2 @ 55%, Min #3 @ 60%, Min #4 @ 65%, Min #5 @ 70%, Min #6-#10 Athletes Choice
 
*record heaviest successful Power Snatch for the day
 
Metcon: "Destiny's Child" - For Time: (15M Time Cap)
 
15-12-9 of: 
 
Power Snatches (adv 135/95 Rx 95/65 Age 55+ 75/55)
Box Jump Overs (30"/24")
 
Right into....
 
15-12-9 of:
 
OH Squats (adv 135/95 Rx 95/65 Age 55+ 75/55)
Bar Facing Burpees
 
Wednesday
 

Skill Wod: EMOM x 14M Perform "X" amount of Strict Hand Stand Pushups *adding 2 minutes from last time

 

*X= an amount of unbroken Strict HSPU you can hold straight across for all 14 minutes (scaled us a riser or perform piked shspu)
 
Metcon: "Partner Wod" 16RDSFT of: (29M Time cap)
 
5 Bench Press Reps (adv 185/135)(Rx 135/95)(age 55+ 95/65)
10 Bent Rows R+L (adv 75/50)(Rx 50/35)(age 55+ 35/25)
Run 200m 
 
*I go you go after every round - 8 rounds each 
*Partners must sport each other on and off the rack - 5 burpee penalty as a team for lifting off barbell with no spotter
 

Thursday  

 

Wod: Alternating Tabata's (:20 on :10 off x 4 Minutes)(Rest 2 minutes between tabata's)
 
#1 
 
Toes to Bar
KB Swing Switches 
 
#2
 
GHD Hip Extensions
Dead Ball Slams
 
#3
 
Row calories
Empty Barbell Push Presses (do not drop barbells)
 
#4
 
Assault Bike Calories
Kickouts
 
#5
 
Plank
Bridge
 

Friday 

 

Wod: "Van Damme" - For time: (35M Time Cap)
 
30 Power Snatches 
10 Ring Muscle Ups (Scaled 10 Strict Pullups + 15 Bench Dips)
30 Power Clean & Jerks
10 Ring Muscle Ups
30 Thrusters
10 Ring Muscle Ups
 
(Rx 135/95)(Age 55+ 95/65)
 
Saturday 

 

Teams of 3: "Team Running Filthy 50" (no time cap)  
 
50 Box Jumps
50 Jumping Pullups
50 American Swings 
50 Walking Lunges
50 Knees to Elbows (Knees must touch elbows not  bicep for Rx)
50 Push Presses
50 GHD Back Extensions
50 Wall Balls
50 Burpees
50 Dubs
 

* Every 5 minutes team runs 400 meters together, wod starts with a 400m Run


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