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CrossFit WOD, May 10, 2019

Friday 10th May 2019

Warm-up

Gymnastics

Metcon
10 min Handstand practice.

Working on any upside down movement you wish.
Handstand holds
Handstand push ups
Handstand walks

Metcon

Metcon (AMRAP – Reps)
18 min AMRAP

40 Bar over burpee
40 Power cleans 40/30kg
30 bar over buree
30 power cleans 50/35kg
20 bar over burpees
20 power cleans 60/40kg
10 bar over burpees
in remaining time
AMRAP Power cleans 80/55kg
Score is total power cleans at heavy weight in remaining time.

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CrossFit WOD, May 9, 2019

Thursday 9th May 2019

Warm-up

Weightlifting

3 push press, 3 push jerk 3 split (heavy 9)
Build to a heavy
3 push press
3 push jerk
3 split jerk
Legs must be locked on the push press. You must keep hold of the bar for all 9 reps.

Metcon

Metcon (AMRAP – Rounds)
15 min EMOM

RX+
1 – 16 deadlift + 6 STOH 60/42.5kg
2 –

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CrossFit WOD, May 8, 2019

Wednesday 8th May 2019

Warm-up

Warm-up
3 rounds
10 paused goblet squat
10 press ups
10 hollow rocks

3 min pulling EMOM, strict if possible. glute activation between sets

Weightlifting

Front Squat (Build to a heavy 1 rep)

Metcon

Metcon (Time)
For time

21-15-9-15-21
Goblet squats 24/16kg
15-12-9-12-15
T2B
21-15-9-15-21
Hand release press up

13 min cap
complete 21 goblet squats,15 t2b,

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CrossFit WOD, May 7, 2019

Tuesday 7th May 2019

Warm-up

Warm-up
4 rounds alternating machines
10/7 calories
10 jumping air squat
10 KB swings
20 DUs

Metcon

Metcon (Calories)
15 min Max cal Assault bike

On 3,6,9 and 12 mins complete
8 Box jump overs 24/20in
24 Double unders

5 minutes rest

15 min Max cal Row

On 3,6,9 and 12 mins complete
6 burpee over rower
12 Russian KB swings 24/16kg

Score is total calories on each machine after the 30 minutes.

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CrossFit WOD, May 4, 2019

Saturday 4th May 2019

Warm-up

Metcon

Metcon
30 min Amrap in pairs

20 pull ups
20 alternating lunge
20 T2B
50 calories
30 pull up
30 alt lunge
30 T2B
400m run
40 pull ups
40 alt lunge
40 T2B
50 calories
50s
400m run
60s
50 calories
and so on, alternating between calories and 400m run.

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CrossFit WOD, May 3, 2019

Friday 3rd May 2019

Warm-up

Warm-up
10 shuttle runs
2 lengths duck walks
then 2 rounds
10 plate GTOH
10 paused plate squats

Empty barbell snatch drills
behind the neck push press
hang muscle
hang power
overhead squat

Weightlifting

Hang Snatch (Build to a heavy 2 reps.)

Any snatch counts but squat will get you more weight. You can use this time to work technique and get under the bar.

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CrossFit WOD, May 2, 2019

Thursday 2nd May 2019

Warm-up

Warm-up
3 rounds
10 Paused goblet squats (3sec)
10 glute bridges paused
10 bridged reach overs

3 min pulling EMOM, strict to build strength. Mobilize hips between sets.

Weightlifting

Front Squat (3 x 1 @ 90% then set 4 Max reps at 90%)

Look to go every 2 mins.

Dont get carried away and go heavier, next week is re test week.

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CrossFit WOD, May 1, 2019

Wednesday 1st May 2019

Warm-up

Warm-up
400m run
3 rounds
10 press ups
10 kip swings
10 jumping air squats

Weightlifting

Bench Press ( 30 sec ring press up hold into 4 x 10 @ 60%)

Rest long enough so that you can stay unbroken on your bench press.

Metcon

Metcon (Time)
10 rounds

3 Muscle ups
6 Handstand push ups
12 Box jumps 24/20in

15 min cap

RX+ muscle ups and handstand push ups with plates either side of mat.

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CrossFit WOD, April 30, 2019

Tuesday 30th April 2019

Warm-up

Warm-up
3 min Du practice or 50 OTM if good at them
3 rounds
10 alt lunges
10 barbell STOH
10 scorpions

3 min Pulling EMOM, Aim for strict to build strength.

Metcon

Metcon (Time)
Every 5 minutes for 5 rounds

15/12 cal Assault bike
12 STOH 50/35kg
50 Double unders

record slowest round.

*twist if you break the STOH 5 bar over burpee before carrying on*
scale to 100 singles or half reps double unders.

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