WODs Mon May 13th 2019: CrossFit, Sweat & Strong

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!


A.) 15min. EMOM:
3 Power Cleans
3 Front Squats
3 Push Jerks

Looking for a weight that is 60-70% range for the ENTIRE EMOM. Try NOT to climb and just stick with one weight the entire time. We have done this before as 135/95 RX, 155/105 RX+, and a 185/135 challenge! If you do start to fail, do not go down in weight, just do less reps (like 2,2,2). You do not have time to change weights.
B.) 7min. AMRAP:
8 Front Rack Lunges 115/75
10 Wall Balls 20/14

Rest 2min.

7min. AMRAP:
8 Back Squats 115/75
10 Toes-To-Bar

*Those squats and lunges are coming off the ground. Clean it, toss it on your back, be smooth and careful. Those numbers should be something that keeps you constantly moving.
Upper Body (Push Dominant + Core)
Parts A and B stay similar week to week. Track the metrics for progression

A. Bench Press – Reps 9-7-5 (Increasing weight)
B. One-Arm DB Overhead Press
Over 3-4 progressive sets, build to 6-RM per arm
***Avoid any rotation of torso or leaning
C. Ring Flies – 2 x 8-10 Reps (see video demo)
First set for EVERYONE is on the knees as a general warmup
Then complete the 2 x 6-10 Reps at the proper difficulty for your level
***Make it easier by ELEVATING the rings and/or by going to your knees with lower rings
D. DB Lateral Raises x 8 sets:
2 x 25 (light)
2 x 20 (moderate)
2 x 15 (slightly heavier)
2 x 10-12 (heavy, momentum ok on last few reps)
E. One Round for QUALITY
Stay unbroken as long as possible (resting as needed to make it possible)
Elevate hands to ensure good-looking push-ups entire time as needed
50 Standard Sit-ups
15 Diamond or Narrow Tricep Push-ups
30 V-ups
15 Diamond or Narrow Tricep Push-ups
10 Barbell Ab Rollouts
15 Diamond or Narrow Tricep Push-ups
Categories: WOD

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