Month: May 2017

Strength/Skill: Back Squats, 8 x 3, 65%, EMOM WOD: 5RFT 5 DB/KB OHS (50/35), one arm (2 for 1 — 5 each arm) 10 Muscle

Strength/Skill: Pause Snatch, 7 x 1, 70%, EMOM Pause at knee WOD: Intervals 5-4-3-2-1 of: KB SDHPs (70/50) Wall Balls (30/20) Snatch (95/65) repeat sequence

Strength/Skill: Rope Climbs, 2 x 5 2 separate scores: 1st set of 5 & 2nd set of 5 5 min cap for each 2 min

CrossFit Hero WOD “MURPH” 1 mile run 100 pull-ups 200 pushups 300 squats 1 mile run You can modify as needed Break up the pull

Strength/Skill: Deadlift “Partials” Floor to knee, then back down 6 x 3, every 90 seconds WOD: 19 min AMRAP 10 Pistols (1 for 1) 5

Strength/Skill: Back Squat, 3 x 3, every 2 minutes Find 3RM (Coaches: update spreadsheet) WOD: AMRAPs 8 min AMRAP: 50 Double Unders 15 Pullups 7

Strength/Skill: Clean & S2O Complex, 4 x 1, every 2 minutes 1 Power Clean + 1 Jerk + 1 Cluster = 1 Complex WOD: For

Strength/Skill: Snatch Complex, 5 x 1, every 90 seconds 1 Power Snatch + 1 High Hang Snatch + 1 Overhead Squat = 1 Complex WOD:

Strength/Skill: Front Squat, 4 x 1, Every 2 min Find new 1RM (adjust in spreadsheet) WOD: 20 Min AMRAP Ready, set, go: Buy in, For

Strength/Skill: Deadlifts & Russian swings 4 rounds, every 2 minutes: 5 Deadlifts @ 70% 10 Russian Swings (70/55) WOD: For Time Ready, Set, Go… Cash-in: Row