Crossfit

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CrossFit WOD, May 1, 2019

CrossFit WOD, May 1, 2019

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WED

Warm-up
Metcon (AMRAP – Rounds and Reps)
WARM UP
DIVIDE CLASSES IN 2-3 TEAMS(MAX 5 PEOPLE PER TEAM)
SUICIDE RUN RACE
30 YARDS
TOTAL 0F 3 CONES

1-BEAR CRAWL TO THE FIRST CONE
2-BROARD JUMP TO THE SECOND CONE
3-SPRINT TO THE 3RD CONE TOUCH THE GROUND AND SPRINT BACK
3X EACH PERSON

WOD

16 MIN AMRAP
6 BURPEES ON PLATE
6 DB ONE ARM OH LUNGES(TOTAL)20/30
25/45( NO NEED TO EXTEND HIPS ON TOP)
12 DB POWER SNATCHES( TOTAL)
12 D/L 135/185

CrossFit WOD, April 30, 2019

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TUESDAY

Warm-up
Metcon (Time)
3 RDS
12 HANG POWER CLEANS 85/115
100 MT FARMERS CARRY 35/55
24 SIT UPS W/ MED BALL 14/20

3 RDS
12 POWER CLEANS 105/155
100 MT OH PLATE CARRY 25/45
24 SIT UPS WITH MED BALL SIDE TO SIDE

EVERY TIME YOU PUT THE KB DOWN DURING FARMERS CARRY OR DROP THE PLATE DURING OH WALK ( 12 JUMPING SQUATS RIGHT AWAY)

CrossFit WOD, April 29, 2019

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HAPPY BIRTHDAY FRANK (AMORE)

Warm-up
Metcon (Time)
3 RDS
4 BURPEES CHEST TO BAR
29 THRUSTERS 55/75
19 TOES TO BAR
83 DUBS
36 BOX JUMPS
400 MT RUN

RX+ 65/95
RX+ BURPEE MU ( RING OR BAR)

CrossFit WOD, April 27, 2019

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SATURDAY

Metcon (AMRAP – Rounds and Reps)
24 MIN AMRAP
6 TOES TO BAR
30 DUBS
12 BURPEES OVER THE BAR
30 DUBS
18 SDLHP
30 DUBS
24 WALL BALLS
30 DUBS

CrossFit WOD, April 26, 2019

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FRIDAY PARTNER

Warm-up
Metcon (Time)
80 OHS 55/75
80 V-UPS
1. MILE ROW ( SPLIT HOWEVER YOU WANT)

60 POWER SNATCHES
60 HOLLOW ROCKS
1 MILE RUN( TOGETHER)

CrossFit WOD, April 25, 2019

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THURSDAY

Warm-up
Metcon (Time)
20-16-12-8-4
POWER CLEANS 85/115
200 MT RUN
1 ROPE CLIMB

RX+ 2 RING MU INSTEAD OF ROPE CLIMB

Weightlifting
MAX CLEAN AND JERK

10 MIN EMOM BEAR COMPLEX @80%