Uncategorized

WOD 052419

CROSSFIT

Strength

i) Seated Strict Press 8-8-6-6-4-4 (Ascending)

ii) Seated Lateral Shoulder Raise 12-12-12 (Across)

iii) Seated Arnold Press 6-6-6 (Across)

MetCon

Drop Ladder 10-1 For Time of:

DB Chest Press (50/70#)

T2B

*On Every Minute Perform 20 Double Unders*

WOD 052319

CROSSFIT

Strength

Back Squat 3-3-3-2-2-2 (Ascending)

MetCon

3 Rounds For MAX Reps of:

60s SA DB Snatch (35/50#) – Alternate Every 5 Reps

60s Deadlifts (125/185#)

60s  Anchored Situps

60s Rest


WOD 052219

CROSSFIT

MetCon

5 Rounds For Time of:

500m Row

25 Wall Balls (W: 14/9 M: 20#/10′)

15 SA DB Box Step Ups (35/50#)

Gymnastics

EMOTM 8 Minutes of:

Odd: 3-5 Deficit Strict HSPU

Even: 3-5 Weighted Pullups

WOD 051819

CROSSFIT

Gymnastics

EMOTM 8 Minutes of:

Odd: 2 Strict Ring Muscle Ups OR 4 RMU Transitions

Even: 25′ HSW OR 2 Wall Walks

MetCon

EMOTM 16 Minutes of:

Min 1: 25 Jump & Touch (8/12″)

Min 2: 8 SA KB Clean & Jerk (1/1.5 Pood) – Alternate Each Round

Min 3: 25 Tuck Jumps

Min 4: 15 V-Ups

*Repeat 4 Times*