WODs Mon May 20th 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!


A.) Front Squat (Week 1 of 4)
Few Warm-Ups sets
65% x 5
75% x 5
85% x Max Reps! (5+ goal)*Switching things up with a front squat cycle this month 🙂
B.) 15min. to get as far as possible…
14 Cal Row or Bike or 30 ft Shuttle Runs (down is 1 back is 2)
14 Overhead Squats 95/65lbs.
14 Wall Balls (20/14)
13 Cal Row or Bike or 30 ft Shuttle Runs
13 Overhead Squats 95/65lbs.
13 Wall Balls (20/14)
12,12,12….11,11,11… All the way to 1.

*This is not finish-able, but push hard and add up all your reps at the end 🙂

*If you need to scale the Overhead Squats, try and overhead lunge instead or just use a bar.

Upper Body (Full Upper, Pull Dominant)
Part A stays similar week to week. Track the metrics for progression

This the final 5 days of training before “testing” week. Please note the change in rep scheme for the main “repeated” movements

A. Alternate movements x 3 sets each:
progressively build to working weights without causing fatigue that effects the work sets
One-Arm DB Rows (knee on bench) – 3 x 8 per arm HEAVY
Rest 2-3 min after both arms
Dips – 3 x 5 HEAVY
Rest 2-3 min
B. EMOM x 10 min (alternating):
See notes below for scaling or subbing Rope Climbs (if not accessible)
Towel Pull-ups or Strict Pullups (challenging # of Reps repeatable)
3-5 Reps of “Wall Walks”
C. Superset x 3 sets each:
Focus on “anti-rotation” (avoid leaning to the side of the loading. Stay aligned entire time)
DB or KB Single-Arm “suitcase” Deadlifts x 10 reps (RIGHT)
One-Arm Ring Row x 5 reps (RIGHT)
Rest 1-2 min
Repeat for opposite arm
Rest 1- 2 min
D. 5 Rounds Time and QUALITY Movement:
Rest as needed to ensure all sets of both movements are unbroken
Note that the DB Bench Press weight should be a bit heavier than the DB Hang Cleans
10 Reps DB Bench Press (approx 15-RM weight)
12 Reps of DB Hang Power Cleans
15 Box Jumps (try not to sub for step ups, just jump on a 45# plate or 2 if even the smallest box is too high)
10 Front or Back Rack Lunges 95/65AMRAP 7:
100m Run
50 Double UndersAMRAP 7:
15 Box Jumps
10 Devil Press 35/25s

100m Run
15 Wall Balls (20/14lb)

*REST 3min. after each section. You should need it if you go hard.

Categories: WOD

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