WODs Saturday May 25th 2019 CrossFit, Sweat & HIBB

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!

Ready to perfect your handstand? Click the photo to register. Open gym will be postponed until 11:15.

Click the photo to sign up and kiss your shoulder pain goodbye!

CrossFit:

Partner WOD: Only one person works at a time!

0-8min.
Row 2,000m Meters

8-16min.
10 Power Clean and Jerks 135/95
10 Power Clean and Jerks 155/105
10 Power Clean and Jerks 175/115
… Keep Adding 20/10lbs for 8min. Straight…

19-27min.
Row 2,000m Meters

27-35min.
10 Deadlifts 225/155
30 Toes-To-Bar
10 Deadlifts 255/170
30 Toes-To-Bar
10 Deadlifts 285/185
… And so on… Deadlifts are always 10 reps adding 30/15lb. and the TTB are always 30.

Notice there is a 3min. Rest After the first 2 sections. Each section is 8min. Any time left over on the row sections are rest. Please hit those hard though or it won’t really be too hard.

Sweat:

“MASH”
0-10min…
3 Rounds:
250m Row
200m Run

10-20min…
2 Rounds:
40 Front Rack Lunges 95/65
20 Burpee Pull-Ups

30-40min: (Gunna be a spicy one)
7 Rounds:
10 DB Deadlifts 70/50s
10 “A” SquatsFinish anything early and you get to REST 🙂

HIBB:

A.) EMOM 5 min
12/9 Cal Row
-immediately into-

EMOM 5 min
5 Deadlifts 315/205
-immediately into-

EMOM 5 min
12/9 Cal Row
-immediately into-

EMOM 5 min
5 Deadlifts 315/205
*Try and pick something heavy but doable. NO SINGLES, unbroken sets only.
The row is purposefully on the easy side

Rest 5-10 min (as needed)

E.) 15 min AMRAP:
10-9-8-7-6-5-4-3-2-1
Handstand Push Ups (strict)
1-2-3-4-5-6-7-8-9-10
Sandbag Over Shoulder (100/75)

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