CrossFit WOD, April 25, 2019


Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP

15 Cal Row
12 Shoulder to Overhead (115/83)
9 Box Jump Overs

5 Minute Rest

10 Minute AMRAP

30 Double Unders
20 Jumping Lunges
10 Goblet Box Step Ups (53/35)

CrossFit WOD, April 24, 2019


Front Squat + Split Jerk (1-1-1…)
Build in weight as far as technique allows.
Metcon (Time)
3 Rounds

400m Run
21 Front Squats (95/63)

CrossFit WOD, April 23, 2019


3 Rounds for quality, NOT for time.

5-10 Strict Pull Ups
10 Strict Toes To Bar
5-10 Ring Dips
10-20 GHD Sit Ups

Pick numbers that are appropriate for you. Move well.
Metcon (Time)
4 Rounds For Time

21/18 Calorie Row
15 Burpee Pull Ups [Rx+ 8/5 Burpee MU]

Any kind of MU. Can switch back and forth between rounds.

CrossFit WOD, April 22, 2019


Deadlift (5 – 5 – 5 @ 40%, 50%, 60%)
This is a deload week, so the percentages are much lower. It is extremely important that you follow these percentages, I know you could go heavier, that’s not the point. Keep these light percentages and put all your focus into technique. We’ll get heavier again next week.
Granite Games Qualifier 19.4 (AMRAP – Reps)
40 Double Unders
*2 Double KB Deadlift (53lbs./35lbs.)
*2 Double KB Front Squat (53lbs./35lbs.)
*2 Double KB Hang to Overhead (53lbs./35lbs.)

**KB Movements Increase By 2 Reps Each Round

Use KB or Dumbbells.

CrossFit WOD, April 21, 2019


Bench Press (10-10-10-10-10)
Same weight across. Don’t worry about the weight so much, go slow and burn the muscles out.

Metcon (Time)
Hang power snatch 115/73

Coaches: teach the power snatch to perfection, and then give the athletes time to work up to a heavier than workout weight single, and then bring it back down for the workout. Workout should be performed at 60-75% of heavy single.

CrossFit WOD, April 20, 2019


Clean (3-3-3-3-3-3-3)
Squat clean if mobility and technique allows.

4×500 meter row (4 Rounds for reps)
4 x 500 Meter row 3-5 seconds faster than 2k pace. Rest 3 minutes. Note heart rate at start and finish of each row if possible.