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CrossFit WOD

May 31, 2016

1. Strength:
Snatch Balance
5 X 3

*Build to a heavy set

2. 3RFT:
400m Run
10 Power Snatch (95/65) (115/80)
10 Ring Dips
10 Back Rack Lunges (95/65) (115/80)

May 27, 2016

1. Strength:
Power Snatch
3-3-3-3-3

2. WOD:
With a 16min clock running, climb as far as you can:
3-6-9-12-etc..
Box Jumps (24/20)
KB Swings (55/35)
Push Jerk (115/75)

May 26, 2016

1. Strength:
Sumo Deadlift
5-5-3-3-3

WOD 1:
104 Wallballs (20/14)
56 T2B

6min Time Cap

WOD 2:
6min AMRAP
6 OHS rx: (95/65) rx comp: (135/95)
6 Burpees over the bar

May 25, 2016

1. Strength:
Front Squats
4×4 @ 80% of 1RM

2. MAX EFFORT at each 1min station:
4x ME
1. Pull-ups
2. HSPU
3. DB/KB Snatch Alternating Arms (55/35)
4. REST

May 24, 2016

1. Strength:
Bench Press
10-8-6-6-6

2. 17min AMRAP
15 Cal Row
10 Ring Dips
5 Clean and jerks

Rx: (115/75)
Rx Comp: (185/135)

May 23, 2016

1. Strength:
Backsquat
5 X 2 @ 80%

2. For time
30 Box jumps (24/20)
30 Jumping Pull-ups
30 KB Swings (53/35)
30 Walking Lunges
30 Knees to Elbows
30 Push Press (45)
30 Hip Extensions
30 Wallball (20/14)
30 Burpees
30 Double-Unders

May 20, 2016

1. Strength:
Handstand Holds
10 X 10s

2. 15mim EMOM
0-1: 10 Pull-ups
1-2: 12 Hang Power Snatch (95/65)
2-3: 15 Back squats (95/65)