Author: crossfit431

WOD 052618

9am-12pm – Open Gym

9am – Plyometrics – Jumps – Coach Jeff

10am – Technique & Movement – Athlete Choice – Coach Jeff

11am – CrossFit – Coach Jeff

12pmOlympic LiftingCANCELLED

1pm – “Beer Mile”


CROSSFIT

Strength

Deadlift 8-8-8-6-6-6

MetCon

18-15-12 For Time of:

DB S2OH (35/50#)

Calories Assault Bike

Box Hops (20/24″)


WOD 052518

CROSSFIT

Strength

Superset 3 Sets (Ascending Weights) of:

15 Decline Bench Press

12 Side Lifts

15 Shrugs (Heavy)

12/Side SA BB Bicep Curls

1 Weighted Negative Chinup (15 Seconds)

MetCon

i) 7 Minute AMRAP of:

30 Double Unders

8 DB Hang Power Snatch (35/50#)

ii) 21-15-9 For Time (90s Cap) of:

Double Unders

Tuck Jumps

WOD 052418

CROSSFIT

Lift

On Every 3rd Minute For 12 Minutes (Ascending Weights) Perform:

Power Clean (2) + Front Squat (2) + Jerk (2)

MetCon

12 Minute AMRAP of:

6 OH Squats (75/115#)

9 Calories Ski Erg

WOD 052318

CROSSFIT

MetCon

For Time (20 Minute Cap):

50 Medicine Ball Cleans (14/20#)

40 Thrusters (75/115#)

30 Calorie Row

20 HSPU

10 Bar Muscle Ups

Accessory

i) 2 Sets NOT For Time of:

MAX Paralette L-Sit

60s Rest

MAX Weighted Plank – Elbows (35/45#)

60s Rest

MAX GHDBE Hold

60s Rest

ii) For Time:

100 Ab Bicycle

100 Leg Lifts

iii) RomWOD (Optional)

WOD 052218

CROSSFIT

Gymnastics

i) 50 T2B For Time (7 Min Cap)

ii) 50 Ring Dips For Time (7 Min Cap)

MetCon

3 Rounds For Time of:

21 KB Swings (1.5/2 Pood)

15 Burpees

9 Weighted Box Overs (W: .5 Pood/20″ M: 1 Pood/24′)