CrossFit WOD, May 23, 2019

Thursday

Painstorm (Time)
All with empty bar. NO DROPPING EMPTY BAR.

25 Back Squats
25 Front Squats
25 Overhead Squats
400m Run
25 Strict Press
25 Push Press
25 Push Jerk
400m Run
50 Deadlifts
400m Run
50 Power Snatch
400m run.

CrossFit WOD, May 22, 2019

Press On!

Bringing Sexy Back (Time)
1000m Row
90 Double Unders
80 Walking Lunges
70 Lateral Hops over bar
60′ Legless Rope Climb (4×15′)
50 Toes to Bar
400 Meter Run
30 Deadlifts 115/83
20 Chest to Bar Pull-Ups
10 Thrusters 115/83

30 minute time limit, scale accordingly.

GET IN THE ZONE PLAYLIST

CrossFit WOD, May 21, 2019

Tuesday

Metcon
Skill EMOM 15
3 Times through, 1 or 2 good sets of the movement and then rest remainder of minute.

1: Strict Pull Ups
2: Handstands/HS Walk
3: Ring Dips/Muscle Ups
4: Push Ups
5: Hollow Rocks

Metcon (Time)
21 – 15 – 9

Burpee Pull Ups [C2B]
Kettlebell Swings (53/35)[70/53]

Men use tall bars. Full extension required at bottom of pull up.

CrossFit WOD, May 20, 2019

Monday

Back Squat (5 – 5 – 5+ @ 65%, 75%, 85%)
“Sparkles” (Time)
4 Rounds For Time
9 Hang Power Snatch 95/63
15 Deadlifts 95/63
21 Box Jumps/Step Ups

RX+ = 135/83, Box Jumps

Pick a weight that allows you to maintain perfect form. 15 minute time cap. For each rep not completed, add 1 second to your time. Pacing and mechanics will be key in this workout. If you’re not proficient with the barbell yet, scale to Kettleell swings & deadlifts.

CrossFit WOD, May 19, 2019

Sunday

Strength
Bench Press (2-2-2-2-2)

Metcon
Metcon (Time)
For time:
500m row
50 wallballs
40 pullups
30 box jumps
20 push press 115/73
10 power snatch 115/73
500m row