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CrossFit WOD, May 22, 2019

Wednesday 22nd May 2019

Warm-up

Warm-up
400m run
2 length of rig walking lunge
20 press up position calf stretch
10 leg swings each side

Metcon

Metcon (AMRAP – Rounds)
20 min E2MOM

RX+
0-2min – 400m run
0-4min – 25/18 calorie assault bike

RX
0-2min – 400m run
2-4min – 20/15 cal assault bike

Score of 20 rounds, only get RX+ or RX if completed as prescribed with no missed rounds.

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CrossFit WOD, May 21, 2019

Tuesday 21st May 2019

Warm-up

Warm-up
3 min DU practice or 50 OTM if good at them.
3 rounds
10 pvc thrusters
10 sit ups
5 paused goblet squats

hip and shoulder stretch

Weightlifting

Thruster (Build to a heavy 3 reps)

This can be done from the rack.
NO REBEND of the legs!

Metcon

Metcon (AMRAP – Rounds)
15 min EMOM

1- 50 DUs
2- 12 thrusters 42.5/30kg
3 –

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CrossFit WOD, May 20, 2019

Monday 20th May 2019

Warm-up

Warm-up
25/20 calories
3 rounds
10 pvc dislocates
10 single leg KB deadlift (5 each side)
10 pvc good mornings
then
1 min bar hang

Gymnastics

Metcon
10 min pull up progression.

This doesnt want to be tiring, just a little time to work technique.
If you cant do kipping pull ups, work kip technique and negatives to build strength.

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CrossFit WOD, May 18, 2019

Saturday 18th May 2019

Warm-up

Warm-up (,)
400m run

3 rounds
10 pvc thrusters
5 down ups
10 press up
10 sit up,400m run

3 rounds
10 pvc thrusters
5 down ups
10 press up
10 sit up
,

Metcon

Metcon (Calories)
As a team of 4

For total calories on the rower

In 30 minutes complete
2 rounds
200 partner barbell thrusters 20kg
75 syncro burpee over barbell
100 press ups

Remaining time max calorie row,

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CrossFit WOD, May 17, 2019

Friday 17th May 2019

Warm-up

Warm-up
25/20 calories
3 rounds
10 paused goblet squats
10 kip swings
10 KB deadlift

into 15 paused glute. bridge and 40 sec hip stretch each side

Weightlifting

Back Squat (Build to a heavy 3 reps)

Metcon

Metcon (AMRAP – Rounds and Reps)
18 min AMRAP in pairs
split reps as needed, one works at a time

100 air squats
20 muscle up/40 pull ups
100 calories
40 DB snatch 22.5/15kg

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CrossFit WOD, May 16, 2019

Thursday 16th May 2019

Warm-up

Weightlifting

Power Clean (Build to a heavy 3 reps)

Metcon

Metcon (AMRAP – Reps)
4 rounds

In a 2 min window
20/15 calorie Assault bike
AMRAP
Hang power clean 70/50kg
2 min rest
Score is total hang power cleans after allm 4 rounds.

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CrossFit WOD, May 15, 2019

Wednesday 15th May 2019

Warm-up

Warm-up
10 shuttle runs
3 rounds
5 walk outs
10 max height jumps
10 plate GTOH

Weightlifting

Push Press (Build to a heavy 6 reps)

then drop to 90% of above and perform 3 x 6

Metcon

Metcon (Time)
12 rounds as a pair YGIG

4 down ups
6 STOH 60/42.5kg (from the rack no dropped bars)
8 Box jumps 24/20in
Scale the weight of the STOH so that it can be done unbroken.

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CrossFit WOD, May 14, 2019

Tuesday 14th May 2019

Warm-up

Warm-up
In pairs
1000m row
split into 250m
when you are not on the rower, 10 dislocates
5 burpee

Gymnastics

Metcon (AMRAP – Reps)
8 min EMOM
20 seconds Max kipping T2B
Only unbroken sets to count. Scale to knee raise or high feet, Aim to keep your kip going for 20 seconds.

Metcon

Metcon (Distance)
IN PAIRS
30 min Max distance row

On 0,5,10,15,20 and 25 minutes compete
10 burpee facing rower
20 synchro sit ups

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CrossFit WOD, May 13, 2019

Monday 13th May 2019

Warm-up

Warm-up
3 min DU practice or 55 OTM
3 rounds
10 plate GTOH
10 plate squats
10 press ups

couch stretch and pigeon pose

Weightlifting

Metcon (Weight)
Tempo Goblet Squats

4 x 10 heavy as possible
4 second lowering tempo

Use a heavy single KB in a goblet or 2 x KB in the front rack.
Key is time under tension,

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CrossFit WOD, May 11, 2019

Saturday 11th May 2019

Warm-up

Warm-up
400m run
3 rounds
10 plate GTOH
10 plate squats
10 lunge with a stretch

Metcon

Metcon
In pairs

12 min AMRAP
40 wall balls 20/14
40 russian KB swings 24/16kg
40 press ups

on minute 1 athlete 1 performs 4 burpee, while athlete 2 performs 8 sit ups. On min 2 athlete 1 performs the sit ups while athlete 2 the burpee and keep alternating like this throughout.

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