CrossFit Wods for May 27 - June 1


Published May 26, 2019


Monday - Memorial Day Murph - Gym Hours 6am - 10am
 
Wod: "Murph" - For time: 
 
Run 1 Mile
100 Pullups
200 Pushups
300 Air Squats
Run 1 Mile
 
(RX 20lb Vest)(Scaled BW and reduce reps as needed)
 
Tuesday 

 

Swod: Deadlift - Find 1RM 
 
Suggested Warm-Up: 1 x 5 @ 50%, 1 x 3 @ 60, 1 x 2 @ 70%, 1 x 1 @ 80%, 1 x 1 @ 90%, 1-1-1
 
Partner Metcon: 10RDSFT of: (25M Time Cap)
 
15/12c Assault Bike
7 Power Clean & Jerks (Adv 185/135)(Rx 135/95)(age 55+ 95/65)
 
*I go you go after every round
 
Wednesday
 
Skill Wod #1: Rowing + Strict HSPU
 
7 Rounds - 1:30 on - 1:30 off (14M total)
 
Row 15/12c
W/ time remaining in the 1:30 on perform max Strict HSPU
 
*score total strict hspu for all 7 rounds
 
Rest 5 Minutes 
 
Skill Wod #2: Rope Climbs + Running 
 
7 Rounds - E3M x 21M  
 
Rope Climbs (adv 3 RC, Rx 2 RC, Beg 1 RC)  + 150m Run
 
*scale run and rope climbs to get at least 1 minute of rest each round
 

Thursday  

 

Part #1: 
 
10 Minute Clock - Evens: Amrap of:  4 Air Squats + 4 Box Jumps
                             Odds: Bike or Row at a Moderate Pace
 
Rest 3 minutes
 
Part #2: 
 
10 Minute Clock - Evens: Amrap of: 4 American Swings (light) + 4 Kickouts
                             Odds: Bike or Row at a Moderate Pace
 
Rest 3 minutes
 
Part #3: 
 
10 Minute Clock - Evens: Amrap of: 4 Ring Rows + 4 Bench Dips
                             Odds: Bike or Row at a Moderate Pace
 
 

Friday 

 

Swod: Power Snatch (WK1) -  EMOM x 12M - 3 TNG Reps @ 60%
 
Metcon: 7 Min Amrap of: 
 
8 Hang Power Snatches (adv 135/95)(RX 95/65)(age 55+ 75/55)
16 Wall Balls (open standards)
 
Saturday 
 
Partner Out & Back Chipper: (No time cap)
 
300 Dubs
150m Walking Lunge 
75c Toes to Bar 
50 Alternating Dumbbell Squat Snatches (50/35)(age 55+ 35/25)
25 Burpee Pullups (Bar should be 6" higher than outreached hand) *Partner 2 cannot start burpee until Partner #1 completes pull-up and is back on ground
50 Alternating Dumbbell Squat Snatches (50/35)(age 55+ 35/25)
75 Toes to Bar
150m Walking Lunge
300 Dubs

 


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