WODs: CrossFit & Sweat Thursday May 16th 2019


It’s Murph TIME! Meeting at Fanuel park this year, running the mile to the gym for pull ups, push ups, and squats and running the mile back to the park to jump in the water and hang out! Can’t wait to see everyone there!

CrossFit:

A.) Snatch
Warm up with to about 70% of your max and then complete:

3 reps EMOM x 10min.

*All power reps with emphasis on form.
*Focus on your LATS sweeping that bar into your hips. That is the single most important cue that you should be focusing on at all times.

B.) Every 3min. x 6 Rounds:
10 Jerks 115/75
10 American KB Swings 70/53
10 Wall Balls 20/14
10 Handstand Push-Ups

ADV is adding 1 rep each round to each movement. So round 2 would be 11 of everything… Then 12… And so on…

NO QUITTING. Once you can not finish the 13 set for example, just go back to 10s immediately and finish.

*Little different variation on a classic that I’ve made many times.

Sweat:

35min. to finish this chipper…

50 Pull-Ups
50 Wall Balls 20/14
50 Calorie Row
50 Push-Ups
50 Double Unders
50 American KB Swings 53/35
50 Box Jumps 24/20″
50 American KB Swings 53/35
50 Double Unders
50 Push-Ups
50 Calorie Row
50 Wall Balls 20/14
50 Pull-Ups

Scaled version is 2 Rounds at 25 reps if you’re worried you won’t even get close to finishing.

If somehow you do finish and you want to keep going, then start back at the top and do 25s until the 35min. mark.

Categories: WOD

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