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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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CrossFit WOD, April 29, 2019

Monday 29th April 2019

Warm-up

Warm-up
2 lengths bear crawl
3 rounds
10 KB swings
10 press ups
10 air squats
then
12 kip swings
12 hollow rocks and 12 back extensions.

Gymnastics

Metcon
T2B skill work

8 min EMOM

Pick a unbroken amont of T2B you think you can acheive for all 8 rounds.

If you don’t have T2B try high feet or knee raise.

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CrossFit WOD, April 27, 2019

Saturday 27th April 2019

Warm-up

Warm-up
3 rounds
10 plate GTOH
10 press ups
10 dislocates
10 jumping air squat

Metcon

Metcon
In pairs
Each wod is a 3min AMRAP, go through each wod then repeat.

YGIG
5 pull ups
5 press ups

1 min rest

Max calorie assault bike
(No more than 10 cals at a time)

1 min rest

YGIG
5 goblet squat 24/16kg
5 Russian swings

1 min rest

Max alt KB snatch 24/16kg
(No more that 10 at a time)

1 min rest

Scale pull ups to jumping to keep them quick and the intensity up.

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CrossFit WOD, April 26, 2019

Friday 26th April 2019

Warm-up

Weightlifting

Power clean and jerk (1 rep)
Build to a heavy power clean and jerk
Any jerk is allowed.

Metcon

100 burpee for time with c and j EMOM (Time)
100 BURPEES FOR TIME
perform 5 clean and jerks on the minute every minute 60/40KG
On GO, perform as many burpees as possible until the first minute where you then perform 5 clean and jerks. DONT go out too hot and gas out 2 minutes in!

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