CrossFit Wods for May 20-25


Published May 19, 2019


Monday 
 
Swod: Power Clean - Find 1 Rep Max
 
Suggested Warm Ups: 1 x 3 @ 50%, 1 x 2 @ 55%, 1 x 1 @ 65%, 1 x 1 @ 75%, 1 x 1 @ 85%, athletes choice
 
Metcon: "Partner Bradshaw" - 25M Amrap of: 
 
3 HSPU
6 Deadlifts (adv 275/195)(225/155)(age 55+175/125)
12 Pullups
24 Dubs
 
*I go you go after every round
 

Tuesday 

 

Swod: Barbell Arched Back Good Mornings 4 x 12 (building)
           GHD Situps 4 x 15
 
Partner Wod: 3 Rounds of - 5 Minute Windows - 3 Minutes Rest Between: 
 
30 Single Arm Dumbbell Split Jerks - R (50/35)(age 55+ 35/25)
30 Single Arm Dumbbell Split Jerks - L (50/35)(age 55+ 35/25)
30 Single Arm Dumbbell OH Squats - R (50/35)(age 55+ 35/25)
30 Single Arm Dumbbell OH Squats - L (50/35)(age 55+ 35/25)
W/ Time Remaining In 5 Minutes As Many Ring Muscle Ups as possible 
 
*split reps any way between partners
 
Wednesday
 
Wod: "Bubba Gump" - For time: (36M time cap)
 
Run 800
9 Hang Power Cleans (adv 225/160) (Rx 185/135)(age 55+ 135/95)
21 Bar Facing Burpees
Run 800
15 Hang Power Cleans (adv 185/135)(Rx 135/95)(age 55+ 95/65)
21 Bar Facing Burpees
Run 800m 
21 Hang Power Cleans (adv 135/95)(Rx 115/85)(age 55+ 85/55)
21 Bar Facing Burpees
 

Thursday  

 

Wod: 45M Clock: 
 
Min 0-5: Assault Bike Calories
Min 5-10: Row Calories
Min 10-15: Superset 15 KB Pullover Situps & 15 Plank Jacks
Min 15-20: Assault Bike Calories
Min 20-25: Row Calories
Min 25-30: Superset 15 KB Pullover Situps & 15 Plank Jacks
Min 30-35: Assault Bike Calories
Min 35-40: Row Calories
Min 40-45: Superset 15 KB Pullover Situps & 15 Plank Jacks
 

Friday 

 

Swod: Deadlift - 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: "CrossFit Mainsite Wod 190420" - 3RDSFT of: (20M Time Cap)
 
Row 500m
100 Dubs
20 Thrusters (adv 95/65)(65/45)(age 55+ 45/35)
 
Saturday 

 

Partner Wod: "Decisions" - 35M Clock: 
 
Part #1: 15M Amrap of: 
 
Deadlift = 1 Point
Clean = 3 Points
Clean & Jerk = 5 Points
Power Snatch = 7 Points
Squat or Split Snatch = 10 Points
 
(RX Men 115/RX Female 85)(Age 55+ M85/F60)
 
*Minute 3,6,9,12 Partners Run 200m together
 
Rest 5 Minutes
 
Part #2: 15M Amrap of: 
 
Push Ups = 1 Point
Pullups = 3 Points
HSPU  = 5 Points
Bar Muscle Ups = 7 Points
10' HS Walk = 10 Points
 
*Minute 3,6,9,12 Partners Row 300/250M


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