CrossFit WOD, June 1, 2019

Saturday

Metcon (Weight)
Hang Clean + Front Squat + Jerk
(Rx+ Run 800m 45/25 buy-in)
Tiger Blood (Time)
Three rounds for time of:
10 Clean and Jerks, 135/95
400m Run

CrossFit WOD, May 31, 2019

Friday

Metcon (Time)
4 Rounds for Time

500m Row [Rx+ 25/20 Cal Bike]
400m Run
12 TTB
2 Rope Climbs [Rx+ Legless]

CrossFit WOD, May 30, 2019

Thursday

Turkish Get Up (1 – 1 – 1 – 1 – 1 -1…)
Spend 15 minutes going over TGU. Athletes should end up doing at least 10 reps per side, building to an appropriate weight.
Metcon (AMRAP – Rounds and Reps)
Death By DLKBBURPEE

Minute 1: 1 KB DL, 1 KB Swing, 1 Burpee (53/35)

Minute 2: 2 KB DL, 2 KB Swings, 2 Burpees

Minute 3: 3/3/3

Continue as long as possible until you fail in the minute*

Everyone will work for at least 12 minutes. When you fail, note how far you got and then do an amrap until the 12 minute mark of 5/5/5.

So someone might finish the round of 6s then fail on 7s, their score will be 6 + however many reps in the 7, then they will just do 5/5/5 until the 12 minute mark to finish with a nice workout. The remainder part won’t count towards your score.

CrossFit WOD, May 29, 2019

Wednesday

Power Clean (12 Minute EMOM)
1 Clean Every Minute On The Minute for 12 minutes. Build in weight but primary focus is technique.
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP

15 Calorie Row
12 S2O (115/73)
9 Box Jump Overs

CrossFit WOD, May 28, 2019

Tuesday

Metcon
3 Rounds NOT for time

12 Strict Hanging Knees to Chest
14 GHD Sit Ups
16 Hollow Rocks
20 Shoulder Taps (In Handstand Hold or in Push Up Position)

Metcon (Time)
4 Rounds for Time

12 Alternating DB Snatch (50/35)
24 Butterfly Sit Ups
48 Double Unders