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Ice Box

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CrossFit Preferred – CrossFit

Strict Pull Ups (No Measure)

Power Snatch

Power Snatch Cycling

Unbroken Sets For Load:

15-12-9 Power Snatches

Rest As Needed Between Sets.

Record set of 9 weight

Power Snatch Cycling (3 Rounds for weight)

Unbroken Sets For Load:

15-12-9 Power Snatches

Rest As Needed Between Sets.
Record all 3 sets for total weight

Ice Box (AMRAP – Rounds and Reps)

“Ice Box”

AMRAP 25:

7 Box Jump Overs (24″/20″)

7 Pull-ups

7 Power Snatches 75 / 55 lb

Every 5 Minutes [Starting at 0:00]:

400 Meter Run

*Score: Rounds + Reps (Do Not Include Run)

Everyday Hero

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CrossFit Preferred – Spartan SGX

Spartan SGX WOD

Everyday Hero (4 Rounds for reps)

4 Rounds:

1:00 – Max Dumbbell Snatches

1:00 – Max Dumbbell Box Step-ups

1:00 – Max Burpee Pull-ups

1:00 – Max Bike Calories

1:00 – Rest

Dumbbell: 50 / 35 lb

Box: 24″/20″

Spartan Finisher

Sled Push (Time)

For Time:

100 Meter Sled Push

Sled: 170 / 125 lb
Empty Sled = 80 lb

Sled + 45 lb Plate = 125 lb

Sled + (45 lb Plate) × 2 = 170 lb

Body Language

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CrossFit Preferred – CrossFit

Back Squat (5X5 )

Record heavy set.

Increase load each set.

Back squat (5 Rounds for weight)

5×5

For total load

Body Language (AMRAP – Rounds and Reps)

AMRAP 20:

20 Calorie Row

30 Push-ups

40 Sit-ups

50 Air Squats

*Score: Rounds + Reps
20 CALORIE ROW

– 15 Cal Ski or Bike

– 300m Run

“Overwhelmed” CrossFit WOD – Friday May 20th, 2022

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Strength

Snatch Complex (5 Rounds for weight)

5 Sets For Load:

3-Position Power Snatch

3 Overhead Squats
– 3 Positions: High hang, hang, from the floor.

– Athlete’s choice on loading.

– Rest as needed between sets.

– Score: Enter all 5 weights. Overall score will be the sum total.

Metcon

Overwhelmed (Time)

For Time:

1-2-3-4-5-6-7-8-9-10 Burpee Box Jump Overs

10-9-8-7-6-5-4-3-2-1 Overhead Squats

Box: (24″/20)

Barbell: 115 / 85 lb

“Freeze Tag” CrossFit WOD – Thursday May 19th, 2022

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CrossFit WOD

Freeze Tag (AMRAP – Rounds and Reps)

[Team of 2]

AMRAP 40:

Partner Wod

Partner 1: 400 Meter Run

Partner 2:

Max Rounds of. . .

20 Kettlebell Swings

100 Meter Double Kettlebell Front Rack Carry

Kettlebells: (53’s/35’s)
*Score = Teams Total Rounds + Reps of Kettlebell Swings and Meter Double Kettlebell Front Rack Carry

*Partners switch upon their partners completion of 400 Meter Run

*Partner picks up where their partner stops

“Five Minute Major” CrossFit WOD – Wednesday May 18th, 2022

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Strength

Front Squat (5X1)

5 Sets:

1 Front Squat @ 75-85% 1RM

Record last set

Metcon

Five Minute Major (3 Rounds for reps)

AMRAP 5:

Buy-In: 100 Double Unders

Max Rounds With Time Remaining:

12 Toes to Bar

12 Dumbbell Front Squats 50 / 35 lb’s

[Rest 5 Minutes]

AMRAP 5:

Buy-In: 100 Double Unders

Max Rounds With Time Remaining:

9 Toes to Bar

9 Dumbbell Thrusters 50 / 35 lb’s

[Rest 5 Minutes]

AMRAP 5:

Buy-In: 100 Double Unders

Max Rounds With Time Remaining:

6 Toes to Bar

6 Dumbbell Clusters 50 / 35 lb’s
Dubs Scale:

150 Singles or 2:00 practice