May 18-24 WODs

Monday May 18thWarm Up“Down and Backs”Bear CrawlToy SolderKnee HuggerButt KickersGrape Vine

Joint Prep2 Rounds

10 PVC OverHead Squats1min Farmers Hold AHAP10 Strict Press with light/medium KBs or Bar

S/T

7X3 Hang Snatch (just above knee) – work to a max triple for the day, rest as needed

WOD50 Bar Facing Burpees – For time.

EMOM (beginning @ 1:00) – 3 Power Clean & Push Jerks 135/95#

L1- 45/35L2- 95/65Rx- AboveComp- 155/115

Tuesday May 19thWarm Up500m Run/Row

Joint Prep3 Rounds10 Squat while Press with PVC10 Scorpion Tail Left Leg10 Scorpion Tail Right Leg
10ea Bent Over Shoulder Retracts

Then 

1 x ME Back Ext HOLD

S/T

5X3 Hang Clean (just above knee) + 1 Jerk – work to a max triple for the day, rest as needed

WOD

10:00 AMRAP of:10 KB Thruster 53/35 (right arm)10 KB Thruster 53/35 (left arm)14 TTB

L1-  26/18L2- 35/26Rx- AboveComp- Rest 2 min Post WOD and do a Down and Back Hand Stand Walk (only breaking at the turn around if possible)

Wednesday May 20thWarm UpTABATA (4 min of :20 work :10 rest)
Jumping Jacks 

Joint Prep3 Rounds30s ea 1-Arm KBell OverHead Hold10 Trap/Scap Pull Ups10 Stick On Spine 3-Pts Contact Squats

S/T

Deadlift Cycle Week 7Work up to 90% x 2 reps then (75%) 3 sets x 3 reps (120 sec rest b/w sets)

WOD

4 rounds of:2:00 to complete-10 Hand Stand Shoulder TouchesME DU with the remainder of the 2:00

1:00 Rest

L1- 10 Strict Press 45/35, Single UndersL2- 10 Strict Press 65/45 Rx- AboveComp 50foot Handstand Walk in place of shoulder touches

Thursday May 21stWarm Up800m Run

Joint Prep3 Rounds10 Plate Snatch Easy Weight10ea Bent Over Shoulder RetractsME Back Ext Reps

S/T15:00 to establish a 1RM Clean & Jerk

WOD10 Chest To Bar Pull Ups10 Ring Dips20 Thrusters 115/75#30 Hang Power Cleans 115/75#Run 800 Meters

L1- Ring Rows, 45/35/PVCL2- Ring Dips 75/55Rx- AboveComp- 10 Muscles Ups (in place of Pull Ups and Ring Dips)135/95 Rest 2 Min and do ME Unbroken Double KB Jerks 53/35

Friday May 22ndWarm Up“Bring Sally Up” Goblet Squat Version

Joint Prep3 Rounds10 Squat while Press with PVC (Pressing Balance)10  Scorpion Tail Left Leg10 Scorpion Tail Right Leg
10 Back Extensions

S/T5X3 Paused Snatch (3 count pause @ knee) – work to a max triple for the day, rest as needed

WOD 12 Min Cap9-15-21 (yes..its backwards)
Hang Power Cleans 135/95
Unbroken KB Jerks (2x53/2x35)

L1- 45/35/15/PVC  No KB..stick with only the barbell
L2- 95/65 for cleans  35/18 KBs
Rx- Above
Comp- If completed in under 10 min no extra work, if not then TABATA AIRDYNE FOR MAX CALORIES

Saturday May 23rdWarm Up
200m Sprint and 20 Tire Flips at SODO

Joint PrepGroup Circle 

WOD

For time, with a partner. 60 Pullups (partner must be in hanging hollow)60 Push Press 95/65# (partner must be locked out overhead)60 Lunges 115/75# (partner must be holding in front rack)60 Push-ups (partner must be in plank)60 Deadlifts 225/155# (partner must be holding bar at extension)

L1- Ring Rows, 45/35L2 Jumping Pull Ups, 75/55, 95,65, 155/115Rx- AboveComp- 115/75, 135/95, 255/185

REMINDER THAT THERE IS ONLY ONE CLASS AT  CROSSFIT RE @10AM ON MONDAY THE 25TH, MEMORIAL DAY FOLLOWED BY A BBQ AT NOON!!!.