CrossFit WOD, May 21, 2019

CrossFit 727

Warm-up

Metcon
Metcon
4 rounds for time

20 cal assault bike
10 burpee box jump over 24/20
12 strict T2B
10 Burpee Box Jump Over 24/20
20 call Assault Bike

30 cal row
25 cal ski

Target time: 6:00
Time Cap each round 9:00
Rest 3:00 between rounds

Extra Credit
Metcon
3 rounds

1:00 Plank
1:00 Hollow rock hold
1:00 active bar hang
1:00 rest

CrossFit WOD, May 20, 2019

CrossFit 727

Warm-up

Weightlifting
Snatch Pull (5×3 working weight )
90-95%

Metcon
Metcon
3 rounds for time

in 4 min
12 burpees
5/3 muscle ups
Max Power cleans 155/105
rest 2:30

Int/Master:

strict pull ups
power clean weight: 115/80

RX+

185/125 power clean weight

* do not use more then 70% of 1 rm power clean

CrossFit WOD, May 17, 2019

CrossFit 727

Warm-up

Metcon
Metcon
30 Min for quality ( No Measure)

20 cal assault Bike, 25 cal ski
20 single arm Russian swings R/L
20 Pallof press
20 ring row
1:00 Plank
1:00 Hollow Rock HOLD

Pallof Press:

CrossFit WOD, May 15, 2019

CrossFit 727

Warm-up

Weightlifting
Back Squat (1×1 )
5,5,3,3,1,1
Work up to a heavy single for today

Metcon
Tabata push ups
Tabata Push ups
Tabata L-sit
Tabata L-sit

Seconds = reps
Tabata Air squat
Tabata air squats
Tabata Burpee
Tabata Burpee

CrossFit WOD, May 13, 2019

CrossFit727

Warm-up

Weightlifting
Tempo Back squat ( 4:0:3:0) (3 x 6 )
3 sets

*4 sec decent, no pause at bottom, 3 second ascent, no pause at top
* record you heaviest lift.
* Add weight from last week but, Focus on actually sticking to the tempo over adding heavy weight

Metcon
Metcon
2 rounds of

2 sets
21 dumbbell front squat 1x 50# / 1×35#
14 toes to Bar
7 Overhead squats 115/80

rest 4 min

Target Time: 5:30
Time Cap Each Round: 8:00

RX+ 2x 50/ 2x 35#
Overhead squat weight: 135/95

Masters: 35/20# DB, 75/65

* perform 2 sets then rest 4:00 before performing 2 more sets

CrossFit WOD, May 11, 2019

CrossFit 727

Warm-up

Metcon
Metcon
Beast Mode 24

50 Walking Lunges
40 Pull-ups
100 Box Jump (20″)
40 Double Unders
50 Ring Dips
40 Knees To Elbows
60 Kettlebell Swings (70#/53#)
60 AbMat Sit-ups
40 Hang Squat Cleans (75#/55#)
50 Good Mornings (45#/33#)
60 Wall Balls (20#/14#)
6 Rope Climbs