CrossFit WOD, May 1, 2019

Wednesday

Hang Clean + Front Squat + Jerk (Build to a heavy set of the complex.)
Hang clean can be squat or power, but must stand up all the way before the front squat.
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP

3 Wall Balls (11/10)
3 Toes To Bar
3 Box Jumps (24/20)

6/6/6
9/9/9
12/12/12
15/15/15

etc.

CrossFit WOD, April 30, 2019

Tuesday SKILLZZZ

Metcon
3 Rounds NOT For Time:

5-10 Ring Dips [Rx+ Work on Ring Muscle Ups for a bit]
10-20 Shoulder Taps [Rx+ HS Walks]
10-20 GHD Sit Ups

Mechanized Mantis (Time)
For Time:

20/16 Calorie Row
20/16 HSPU

20/16 Calorie Row
20/16 C2B Pull Ups

20/16 Calorie Row
10/8 Strict HSPU

20/16 Calorie Row
10/8 Bar Muscle Ups

——

Modify HSPU to push press
Modify C2B to pull ups or jumping pull ups
Modify strict HSPU to strict press
Modify muscle ups to c2B or pull ups or ring rows

CrossFit WOD, April 29, 2019

Mondaze

Deadlift (5 – 5 – 5+ @ 70%, 80%, 90%)
The Seventh Serpent (Time)
7 Rounds for Time

7 Power Snatch (75/53)
9 Bar Facing Burpees
21 Double Unders

CrossFit WOD, April 27, 2019

Saturday

Strength
Clean (2-2-2-2-2-2-2)
Squat clean if mobility and technique allow
Bench Press (8-8-8-8-8)

Metcon
Metcon (Time)
3 Rounds:
90 Double unders
35 wallballs 20/14

wallball should be done unbroken

CrossFit WOD, April 26, 2019

Friday

Papa MURPHy’s (Time)
6 Rounds of Cindy
1 Mile Run/2k Row
6 Rounds of Cindy

If you have a weight vest, wear it.

Cindy = 5 Pull Ups, 10 Push Ups, 15 Air Squats