WODs Wed May 15th 2019: CrossFit, Strong & Sweat


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.) 30min. Running Clock…
400m Run
10 Deadlifts
*Pull of choice (pick 1 below)

** Rest 1min. After Each Round

Pull Options:
1.) 10 Strict Pull-Ups
2.) 5 Muscle Ups
3.) 15 Kipping Pull-Ups
4.) 5-8 Weighted Strict Pull ups

I need you to choose a weight on the deadlifts that you can do UNBROKEN each round, BUT is also really difficult. For most of you it will probably be in the 225-275 range for men and 155-185 range for women.

Extra Credit:
Weighted Planks with a partner
3-4 Rounds:
1min. Plank with 45/35lb Plate
1min. Rest

Strong:

Upper Body (Pull Dominant) + Lower Body (Hamstring Dominant)
Part A stays similar week to week. Track the metrics for progression
A. Alternate movements x 5 sets each:
“Stop” Deadlifts – Reps 5-4-3-2-2 (increasing each set to tough double)
Rest 2-3 min
Chin-ups (supinated, palms facing) – Reps 5-4-3-2-2 (increasing each set to tough double)
*Choose rings or bar, and stay consistent week to week to gauge progress
Rest 2-3 min
B. Hang Power Cleans – Build quickly to a challenging set of 3 reps
***All reps performed without any movement of feet outwards. Focus on a fast turnover/elbows and move into a quarter squat as needed (as opposed to moving out)
C. 3 Rounds:
5 Reps Hang Power Cleans @ 75-80% of part B top weight (no foot movement)
Rest 1-2 min
10 Reps Barbell Hip Thrust (increasing each set)
Rest 2-3 min
D. Ring Rows – 3 x 12-15 reps
Elevate feet and/or wear a weight vest for increased difficulty
On the FINAL set, continue beyond the 12-15 “full” reps by completing “partial” reps until you fail to achieve half the range of motion

Sweat:

(0-5min.)
1 Round:
Run 1000m

(5-10min.)
5min. AMRAP:
10 Single Arm DB Push Press 50/35lb
10 Toes-To-Bar
5 Burpees

(10-15min.)
1 Round:
Row 1000m

(15-20min.)
5min. AMRAP:
10 Single Arm DB Push Press 50/35lb
10 Toes-To-Bar
5 Burpees

(20-25min.)
1 Round:
Assault Bike 1 Mile
*0.7 Miles for Ladies

(25-30min.)
5min. AMRAP:
10 Single Arm DB Push Press 50/35lb
10 Toes-To-Bar
5 Burpees

The push press is 10 reps on EACH arm, so 20 total. Try not to jerk until you get really tired.

Pretty much the only rest you’re getting is if you finish the cardio fast, so try and push there.

Categories: WOD

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