WEDNESDAY
Metcon (Time)
100-80-60-40-20-
DUBS
50-40-30-20-10
SIT UPS
25-20-15-10-5
SDLHP 65/95
DUBS
50-40-30-20-10
SIT UPS
25-20-15-10-5
SDLHP 65/95
CrossFit WOD, April 9, 2019
TUESDAY MURPH PREP!
Metcon (AMRAP – Rounds and Reps)
20 MIN CAP RUN 400 MT EVERY 5 MIN
1 PULL UP- 2 PUSH UPS-3 AIR SQ
2 PULL UPS-4 PUSHUPS-6 AIR SQ
3 PULL UPS-6 PUSH UPS-9 AIR SQ
4 PULL UPS 8 PUSH UPS 12AIR SQ
5PULL UPS10 PUSH UPS15AIR SQ
6-12-18
7-14-21
8-16-24… SO ON
CrossFit WOD, April 8, 2019
MONDAY
Warm-up
Metcon (Time)
20 FRONT RACK LUNGES 65/95
80 KB SWINGS 35/55 -EVERY TIME YOU DROP (Run 100 mt with the kb)
20 FRONT RACK LUNGES 65/95
80 WALL BALLS (RUN 200 MT WITH THE BALL EVERY TIME YOU STOP)
20 FRONT RACK LUNGES
Metcon (Time)
20 FRONT RACK LUNGES 65/95
80 KB SWINGS 35/55 -EVERY TIME YOU DROP (Run 100 mt with the kb)
20 FRONT RACK LUNGES 65/95
80 WALL BALLS (RUN 200 MT WITH THE BALL EVERY TIME YOU STOP)
20 FRONT RACK LUNGES
CrossFit WOD, April 6, 2019
SATURDAY
Metcon
Metcon (Time)
8 RDS
8 HANG SQUAT CLEANS 65/95
8 KTES
8 BURPEES OVER THE BAR
8 PUSH PRESS
8 ONE ARM DB THRUSTERS 20/30
200 MT RUN
8 HANG SQUAT CLEANS 65/95
8 KTES
8 BURPEES OVER THE BAR
8 PUSH PRESS
8 ONE ARM DB THRUSTERS 20/30
200 MT RUN
RX+ 95/135
DB 35/50
CrossFit WOD, April 5, 2019
FRIDAY
Warm-up
Metcon (Time)
3 RDS
800 MT RUN
15 POWER SNATCHES 65/95
10 WALK THE FLOOR
1 ROPE CLIMB
CrossFit WOD, April 4, 2019
THURSDAY
Warm-up
Weightlifting
Metcon (AMRAP – Rounds and Reps)
WARM UP
ROW 20 CAL
BIKE 20 CAL (10 CAL ARMS ONLY, 10 CAL LEGS ONLY)
10 GOOD MORNING WITH EMPTY BAR
ROW 20 CAL
BIKE 20 CAL (10 CAL ARMS ONLY, 10 CAL LEGS ONLY)
10 GOOD MORNING WITH EMPTY BAR
5 MIN AMRAP
12 D/L 105/ 135
12 BURPEES BOX JUMPS
REST 2 MIN
5 MIN AMRAP
12 D/L 125/185
12 BOX JUMPS OVER
REST 2 MIN
400 MT FARMES CARRY WITH ONE KB.
FINISH WITH 30 STEP UPS WITH EMPTY BAR.
POWER POSITION SNATCH
50% X 3
55%X3
60% X 3
MID HANG SNATCH
60% X 3
65% X3
70% X 2
75% X 2
SNATCH
65% X 3
70% X3
75% X 2
80% X 2
80% X 2
SNATCH BALANCE + OHS
40% 3+6
45% 3+6
50% 3+ 6
55% 3+6