WOD

PAST WODS

May

19
Saturday

Foundation

Snatch High Pull

5×5 @ 70-80% of 1RM

WOD

Team “Cindy”

20 min AMRAP:

5 pull-ups

10 push-ups

15 squats

*teams of 3 with one person working at a time. Team cannot move on until all reps for a given movement are complete. members can alternate reps or divide them up as they wish.

see comments
18
Friday

Foundation

Muscle up
20 min to practice or learn.

then..

EMOM for 6 min:
Odd: 2 MUs
Even:2 HSPU

WOD

“Amanda”

9-7-5:

muscle-up

squat snatch (135/95)

see comments
17
Thursday

Foundation

Squat Clean Thruster

15 min to find 1RM

then…

EMOM for 6 min:

3 squat clean thrusters @ 50%

WOD

3 Rounds:

Run 600m

 

Rest 2 min between rounds

see comments

 

16
Wednesday

Foundation

Rope climb practice

– AND/OR –

Movement review for WOD

WOD

For time:

15 Squat clean (155/115)

30 Toes to bar

30 Box jumps (24”/20”)

15 Muscle-ups

30 DB sh2oh (35s/20s)

30 Double-unders

15 Thrusters (135/95)

30 Pull-ups

30 Burpees

300ft OH lunge steps (45/25)

 

Cap: 30 minutes

 

3:1 ring dips

see comments
15
Tuesday

Foundation

Squat Snatch
3×3
(touch and go)

WOD

8 min AMRAP:
12 toes-to-bar
15 kbs (24kg/16kg)
21 sdhp (24kg/16kg)

see comments
14
Monday

Foundation

Overhead Squat
15 min to find 1rm
then…
2×5@ 70%

WOD

For time:
Run 800m/Row 1000m
30 pull-ups
40 push-ups
50 wall balls (20/14)
60 double-unders

see comments
12
Saturday

Foundation

Beach WOD with CrossFit Bradenton

WOD

Coquina Beach 9am

see comments
11
Friday

Foundation

Helen
3 RFT
400m Run
21Kbs Swings 24/16
12 Pullups

15min Time CAP

Scale run to 200m if needed

WOD

For Time

15-12-9:
kb tater (24kg/16kg)
Burpees

see comments
10
Thursday

Foundation

Thruster
3×3
From the rack

WOD

16min EMOM
Min 1-14/12 cal row/bike
Min 2-10 HSPU
Min 3-Max DU
Min 4-Rest

Int:
10/8 cal
6 HSPU
Max DU

Sc:
8/6 Cal
10 Seated Presses
Max Single Unders

see comments
9
Wednesday

Foundation

Rope Climbs

3min Max Reps

Don’t forget your tall socks!

WOD

For Time

21-15-9:
Front Squats (135/95)
Box Jumps 24/20

400m run between the 21-15 and between the 15-9

see comments

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