Workout of the Day

Barbell WOD, May 21, 2024

Barbell – Tue, May 21

Full Squat snatch

-Snatch Balance (build to 40%), then 3 successful lifts

-High hang squat snatch (build to 60%), then 3 successful lifts

-full snatch (build to 85%), then 3 successful lifts

Overhead Squat (80%) 5×5
Accs

Russian twist w/ KB or DB 5×20

DB bent-over rows 5×15 each arm

CrossFit WOD, May 21, 2024

CrossFit – Tue, May 21

Metcon (Time)

Buy in 800 m run

3 rounds

15 Pull Ups

30 Push Ups

45 air squats

Cash out 1k Row

Sub 1600m bike for the run if it is raining ONLY.

CrossFit WOD, May 20, 2024

CrossFit – Mon, May 20

Will Birthday WOD (AMRAP – Rounds and Reps)

19 Minute AMRAP

Buy in: 36 Deadlifts

then

5 Strict Pull ups

19 Box Jumps

19 Sit-ups

8 SA Devil Press (50/35)

8 Power Cleans

CrossFit WOD, May 18, 2024

CrossFit – Sat, May 18

Murph Prep 3 (Time)

400m Run

3 Rounds

10 Pull Up

20 Push Up

30 Air Squat

800m Run

5 Rounds

10 Pull Up

20 Push Up

30 Air Squat

1 Mile Run

CrossFit WOD, May 17, 2024

CrossFit – Fri, May 17

Somd team WOD (AMRAP – Reps)

W a partner

In 6 minutes

Partner A

50 db snatches (50/35)

Max rep snatch (115/85)

Rest 1

In 6 minutes

Partner B

50 Wall ball (20/14)

Max rep Clean and jerk (165/115)

Rest 1 minute between

Swap movements and repeat so that both athletes do each lift

Barbell WOD, May 16, 2024

Barbell – Thu, May 16

Bring Sally up – back squat (95/135)
Back Squat – 50 reps @ 45%
Bench Press (ascending ladder)

Spotter to assist throughout the sets

7 @ 70%

6 @ 75%

5 @ 80%

4 @ 85%

3 @ 90%

then

15 @ 50%

Reverse GHD w/ DB ( 5×15)
Single-leg glute bridges off of bench w/ DB (5×15/leg)

CrossFit WOD, May 16, 2024

CrossFit – Thu, May 16

Flow cardio (Time)

200m run

1 minute rest

250m row

1 min rest

400m run

2 min rest

500m row

2min rest

600m run

3 min rest

750m row

3 min rest

800m run

4 min rest

1k row

If you can’t run

Bike: 12/9, 24/18, 36/26, 48/36 cals

CrossFit WOD, May 15, 2024

CrossFit – Wed, May 15

Deadlift (E2MOM X 7
6 @ 65
5 @ 75
4 @ 80
3 @ 85
4 @ 80
5 @ 75
6 @ 65)
WOD (Time)

5RFT 12min TC

12/9 cal bike

10 Burpees

5 DBall clean

Barbell WOD, May 14, 2024

Barbell – Tue, May 14

Back Squat (Max back squat test)
Altn DB strict press (5×15/each arm)
DB lateral + front raises (5×10))
DB bent over row (5×15/each arm)
Strict T2B (5×10)

CrossFit WOD, May 14, 2024

CrossFit – Tue, May 14

WOD (Time)

3RFT

5 HSPU

7 TTB

9 FS

TC = 6 min

Strict Press (E2MOM x 7
10 @ 50%
8 @ 60%
6 @ 70%
4 @ 80%
6 @ 70%
8 @ 60%
10 @ 50%
)

WORKOUT OF THE DAY