Programming: Week of May 6th - 11th, 2019


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Programming: Week of May 6th – 11th, 2019

 

Monday, May 6th, 2019

Warm Up:
2 rounds
Row: 50m legs > 50m trunk > 50m arms >100m full

10 Good Morning
10 side lunges 
10 standing straight leg into donkey kick 
10 jumping pulls ups hold at the top 1 sec.

Strength: 20 Min E2MO2M  - Every 2 Min on the 2 Min
3 deadlift @ 80% & 12/10 cal row

WOD: 100 Pull ups
Every minute do 4 box jumps @ including the start

Tuesday, May 7th, 2019

Warm Up
: 400m Run into bring sally up front rack empty bar

Burgner warm up

Strength: Hang Clean + Front Squat + Clean
1-1-1-1-1-1

WOD:  AMReps 12 mins (2,6,10,...):
Power Cleans135/95
Pistols
Slam Balls

Wednesday, May 8th, 2019

Warm Up:

30 sec bar hang > 5 med ball cleans > 1 wall walk
30 sec knee raise hang > 5 med ball lunges > 1 wall walk
30 sec L sit hang > 5 Med ball thruster > 1 wall walk
30 sec scissor kick hang > 5 med ball Russian twist L&R > 1 wall walk

Strength: Farmers carry 100m – 200m- 300m- 400m
5 Strict HSPU after each carry

WOD: 2X 5 Min AMRAP (Highest of the 2 rounds is what you will score)
5 wall balls 20/14 >
3 Handstand push ups >
1 Muscle up (a scaled version is available with complete ring row into ring dip)

Thursday, May 9th, 2019

Warm Up
: Partners
50 singles  while partner Plank Holds
50 singles while partner does 3 sec push ups
50 singles w/ down up dog
50 singles w/ pvc strict press

Strength: 15 Min EMOM
1 Push Jerk & 1 split jerk

WOD: 3 rounds, 1 min per station, of:
Burpee
Single Arm Dumbbell Push Jerk, 70/40 lbs
Sit-up
Dumbbell Goblet Squat, 70/40 lbs
Double Under
Rest 1 min

Friday, May 11th, 2019

Warm Up
: 2 rounds
50m jog > 50m run > 50m jog > 50m run
Then:
10 pull overs
10 scarecrows
10 good mornings
10 deep lung to knee hug

Strength: Snatch Grip Bent Over Barbell Row

2-2-2-2

Snatch High Pull
2-2-2-2

WOD: 7 rounds for time of
5 Power Snatches, 135/95 lbs
Sprint 200 m, sub-40 secs (scaled is 60 secs)

Saturday, May 11th, 2019

CrossFit Friends & Family

Partner WOD: Complete as many rounds as possible in 25 mins of:

Run, 400 m

50 Dumbbell Push Press, 35/20 lbs

50 Pull-ups

50 Dumbbell Front Squats, 35/20 lbs

50 Push-ups

50 Dumbbell Walking Lunges, 35/20 lbs

50 Air Squats


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