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CrossFit WOD, June 4, 2019

Tuesday 4th June 2019

Warm-up

Warm-up
500m row
3 rounds
10 pvc good mornings
10 ring row
10 alt lunge with a twist

Weightlifting

Bent Over Row (Build to a heavy 10 (overhand grip))

Then drop to 90% and do 3 x 10

These must be done STRICT

Metcon

Metcon (2 Rounds for reps)
Every 5 mins x 5
500/400m row

Scoring your fastest round and your slowest round.

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CrossFit WOD, June 3, 2019

Monday 3rd June 2019

Warm-up

Warm-up
15 down ups
3 rounds
10 KB squat clean
10 hollow rocks
10 dislocates
10 scorpions

Weightlifting

Squat Clean (Build to a heavy 3 reps)

barbell can be dropped after each rep

Metcon

Metcon (Time)
For time

20 T2B
12 bar over burpee
15 squat clean 60/42.5kg
20 T2B
12 bar over burpee
12 squat clean 70/50kg
20 T2B
12 bar over burpee
9 squat clean 80/55kg

15 min cap

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CrossFit WOD, June 1, 2019

Saturday 1st June 2019

Warm-up

Warm-up
3 rounds
10 down ups
10 jumping air squats
10 press ups
10 KB swings

Metcon

Metcon
On your own moving from AMRAP to AMRAP.

No score just work hard and enjoy.

6 min AMRAP
Wall balls 20/14lb
Every break 40 DUs (80 singles)

2 min rest

6 min AMRAP
Pull ups
Every break
15 sit ups

2 min rest

6min AMRAP
Deadlift 60/42.5kg
Every break
20 bar over burpees

2 min rest
6min AMRAP
cal assault bike
Every 15 cal 15 press ups
Scale wall ball to a weight you can manage at least 15 reps each time.

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CrossFit WOD, May 31, 2019

Friday 31st May 2019

Warm-up

Warm-up
15 down ups
2 lengths lunge with a stretch (opposite arm opposite leg)

Empty bar movement
2 rounds
5 hang snatch pull
5 hang power snatch
5 behind the neck snatch push press
5 overhead squats

Weightlifting

Snatch Balance (Build to a heavy single)

Look at go heavier than your snatch to give you some confidence going into the snatch.

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CrossFit WOD, May 30, 2019

Thursday 30th May 2019

Warm-up
21/15 calorie assault bike
3 rounds
5 walk outs
10 plate GTOH
10 air squats
10 kip swings

Warm-up

Skill

Metcon
10 min upside down skill work.

Hadstand holds
Handstand press ups (strict or kipping)
Shoulder taps
Handstand walks

Metcon

Fight Club (AMRAP – Reps)
3 rounds for reps
Scoring lowest round

1 min thrusters 42.5/30kg
1 min Power clean 42.5/30kg
1 min Box jump overs
1 min Pull ups
1 min Assault bike calories

1 min rest after each round
Partner up with somebody so you need less equipment.

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CrossFit WOD, May 29, 2019

Wednesday 29th May 2019

Warm-up

Warm-up
400m run
2 length of rig walking lunge
10 pvc good mornings
5 down ups

3 min pulling EMOM, strict if possible. Steady air squats between sets

Metcon

Metcon (Time)
Every 5 minutes x 5

21/16 calorie row
15/12 calorie bike
9 single arm devils press 22.5/16kg
DO NOT sprint this.

Aim to be consisent across all 4 rounds.

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CrossFit WOD, May 28, 2019

Tuesday 28th May 2019

Warm-up

Warm-up
3 min bike or row

4 rounds with an empty barbell
5 power clean
5 front squat
5 STOH

stretch anywhere that’s feeling tight before adding weight.

Weightlifting

Macho Man Complex (build to a heavy complex)
3 Power Cleans
3 Front Squats
3 STOH

Metcon

Macho man (AMRAP – Rounds)
20 min EMOM

3 Power Clean 70/50kg
3 Front squat
3 Stoh
Total score of 20 rounds.

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CrossFit WOD, May 25, 2019

Saturday 25th May 2019

Warm-up

Warm-up
400m run
3 rounds
10 air squats
10 press ups
10 pvc good mornings

Metcon

Metcon (Distance)
30 min max distance row as a team of 3.

One athlete starts on the rower. The other 2 roll the dice, complete your given task the change onto the rower.

Dice
1 or 3 is
3 rounds
5 pull ups
10 press ups
15 air squats

2 or 4 is
2 rounds
20 KB swings 24/16kg
3 wall walks

5 or 6 is
40/30 calorie assault bike

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CrossFit WOD, May 24, 2019

Friday 24th May 2019

Warm-up

Warm-up
10 shuttle runs with down up at each end.
3 rounds
10 air squats
10 press ups
10 hollow rocks
10 kip swings

Weightlifting

Bench Press (4 x 5 @ 75 – 80% all to be at the same weight)

8 Bulgarian split squats each leg between sets. Use a box for you foot and add weight using a KB if needed.

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CrossFit WOD, May 23, 2019

Thursday 23rd May 2019

Warm-up

Warm-up
15 down ups
2 lengths bear crawl

3 min Strict pulling EMOM steady air squats between sets

Empty barbell movement, getting ready for a big power clean.

Weightlifting

Power Clean (Build to a heavy 3 TNG)

You must keep hold of the bar for all three reps and control the bar to the floor on the final rep for the weight to be scored.

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