CrossFit Wods for May 13-18


Published May 12, 2019


Monday 
 
Swod: Power Clean - E2M x 16M - 3 reps @ 80% (wk5)
 
Metcon: "Boat Race" - 3 Rounds for time of: (no time cap)
 
Row 500m
Run 400m 
Rest 3 Minutes
 
*score is total time plus including 6 minutes of rest time
 

Tuesday 

 

Wod: Teams of 3: "Wreck Yourself" - For Time: (38M Time Cap)
 
800m Wreck Bag Run (50/35)
6 Rope Climbs (15')(age 55+ 12')
20 Squat Cleans (135/95)(age 55+ 95/65)
800m Wreck Bag Run 
9 Rope Climbs
35 Squat Cleans 
800m Wreck Bag Run 
12 Rope Climbs
50 Squat Cleans 
 
Wednesday
 
Strength Wod: Deadlift - 1 x 5 @ 65%, 1 x 3 @ 75%, 1 x 1+ @ 85%
 
Metcon: 10M Amrap of: 
 
10 Deadlifts (50% of 1RM)
5 Dumbbell Push Presses - R (adv 65/45)(50/35)(age 55+ 35/25)
5 Dumbbell Push Presses - L (adv 65/45)(50/35)(age 55+ 35/25)
35 Dubs
 

Thursday  

 

Wod: E7M x 35M
 
25 Alternating Leg Vups
20 Box Step Ups
15 American Swings
10 Burpees
5 Pistols R+L 
Row 500/375m
 
*athletes choice on equipment used 
 
Friday 

 

Swod: Back Squat - 1 x as many reps as possible @ 75% (wk 6)
 
Recommended warm up sets: 1 x 5 @ 50, 1 x 4 @ 55%, 1 x 3 @ 60%, 1 x 2 @ 65%, 1 x 1 @ 70%
 
Metcon: 20M Amrap of: 
 
30 Alternating Dumbbell Snatches (50/35)(age 55+ 35/25)
120' Handstand Walk (scaled accumulate :90 second HS Hold)
Assault Bike 30/25c
 
Saturday 

 

Partner Wod: "Mainsite Wod 190416 + Murp Training"  - For time: (no time cap)
 
Row 1000m
50 Strict Pullups 
Row 1000m 
100 Strict Pushups 
Row 1000m 
150 Air Squats 
 
*vested for those planning on doing Murph Rx to include the row
*split reps and row as needed


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