CrossFit WOD Thur Apr 26, 2018

A. With Partner (30 min cap):

2000m Row (alternate every 500m) OR 2-mile Assault (alternate every 1/2 mile)
Run 1600m (alternate every 200m)
160 Sit-ups (alternate every 20 situps)
600m Farmers Walk (53/35 per hand) (alternate every 100m)
(walk beside the carrying partner to switch at top and bottom of alley)

B. Weighted Plank – Heaviest weight possible for 60 seconds
If you make it 60 seconds, you should totally try a heavier weight!

CrossFit WOD Wed Apr 25, 2018

Complete Parts A, B, C and D on a running 34-min clock
Score for the day will be a cumulative number for parts B, C and D:
Part B weight + Part C weight + Part D total points accrued

Squat Clean (200) + Bench Press (225) + 150 Pts Accrued = 575

A. EMOM x 8 min – Power Cleans

First 2 minutes – 5 reps light
Next 2 minutes – 4 reps moderate
Next 2 minutes – 3 reps slightly heavier
Final 2 minutes – 2 reps challenging

B. Immediately upon finishing EMOM
6 min to work to challenging single for Squat Clean

C. Bench Press
10 min to work to challenging double

D. 10 min to accrue as many “points” as possible
Everytime you complete a set unbroken, score 10 points

5 TnG Power Cleans (110/75, ADV 165/110)
9 Push-ups (ADV Ring Dips)



Vertical Upper Body Push/Pull
Parts A and B stay the same each week. Track these metrics.

A. Strict Barbell OHP – 3 x 6-8 reps
*Increase weight following week on any set that achieves 8 reps

B. Alternate Movements x 3 sets each:
Choose Ring or Bar. Stay consistent week to week
*Increase weight following week when you can achieve 5 (or 10) reps on all 3 sets

Weighted Dips x 5 reps OR Push-ups x 10 reps
Rest 1-2 min
Weighted Pull-ups x 5 reps
Rest 1-2 min

C. 2 Sets with “Drop Set” on each:
DB Front Raises x 10-12 reps
Drop weight 20-30% and keep going to failure
Rest 2-3 min

D. 2 Rounds:
Rest 2 min after each SUPERSET
Perform all movements @ 20X1 tempo
(2 seconds to lower, no pause at bottom, explode back up, 1 sec pause/contract at top)

1. Diamond Pushups x 8-10 reps (add weight or elevate hands as needed)
SUPERSET with Lying DB Tricep Ext x 10-12 reps

2. Barbell Curls x 8-10 reps
SUPERSET with Hammer DB Curls x 10-12 reps

CrossFit WOD Tue Apr 24, 2018

A. Kipping/Butterfly Pull-up technique work x 10 min
ADV – EMOM x 6 min – Choose # of Pullups or CTB Pullups to complete unbroken each minute

B. AMRAP 2 min (Rest 3 min) x 3 sets:
Run 200m
10 Shoulder to overhead
Max Reps KBS in remaining time

RX: 95/65, 53/35
ADV: 155/105, 70/44

Rest 7 min (till 22:00 mark)

C. 4 Rounds (8 min cap):

12 Pull-ups (ADV CTB)
12 Box Jump overs (24/20’’)

CrossFit WOD Mon Apr 23, 2018

A. 16 minutes to complete “Back Squat Wave” Reps 4-3-2, 4-3-2
The goal is to increase the weight the second time through the wave,
such that the FINAL set of the first wave becomes the FIRST set of the second wave.
Example Wave 1: 100-115-130
Example Wave 2: 130-145-160
***Warm-up Power Snatches to first “light weight” between sets of Squat

B. EMOM x 8 min – Power Snatches

First 2 minutes – 5 reps light
Next 2 minutes – 4 reps moderate
Next 2 minutes – 3 reps slightly heavier
Final 2 minutes – 2 reps challenging

Rest 6 min (till 14:00 mark)

C. AMRAP 6 min:

50 DB Snatch (alternate arms each rep)
Max reps “Two Pushup Burpees” in remaining time

L1 – Under 50/35 lb DB
L2 – At or over 50/35 lb DB
L3 – At or over 70/50 lb DB



Legs (Quad dominant) + Core
Parts A and B stay the same each week. Track these metrics.

A. Back Squats
Work to a challenging set of 3 reps
Then drop weight 10-15% and complete 3 sets of 3 reps
*Goal is to increase top triple the next week whenever you succeed

B. Rear-Foot Elevated Split Squats
Load back-rack, front-rack or farmers hold (stay consistent week to week)
Reps 15-12-9-6 (increasing)
15 reps with BW only, then increase each set thereafter to top set of 6 reps

C. Superset x 3 sets:
10 Goblet Squats (no pause at top)
4 Broad Jumps for max distance (full reset each rep)
Rest 1-2 min

D. AMRAP 1 min (rest 2 min) x 2 sets:
Situps (ADV GHD)

E. Weighted Plank Hold – 2 sets x 45-60 seconds


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