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“Front Loaded” CrossFit WOD – Monday May 17th, 2021

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Strength

Back Squat (Ladder)

On the 2:00 x 5

On the 0:00… 9 Back Squats 60%

On the 2:00… 6 Back Squats 70%

On the 4:00… 6 Back Squats 80%

On the 6:00… 6 Back Squats 70%

On the 8:00…. 9 Back Squats

60%

All % are off 5RM

Record your set of 80%

Metcon

Front Loaded (Time)

For Time:

21-18-15-12-9:

Front Squats 115 / 85 lb

Kettlebell Swings 53 / 35 lb

Lateral Burpees Over Barbell

PT Stud

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CrossFit Preferred – Spartan SGX

Spartan SGX WOD

PT Stud (Time)

4 Rounds for Time:

400m Run

25 Situps

25 Pushups

-Rx+: Wear a 20#/14# Weight Vest-

-20:00 Time Cap-

Spartan Finisher

Brute Bike Sprint (AMRAP – Reps)

3:00 AMRAP

1:00 – Max Assault Bike Calories

1:00 – Max Sandbag Thrusters

1:00 – Max Sandbag-Facing Burpees

-Rx: 50#/35# Sandbag-

“Discomfort” CrossFit WOD – Saturday May 15th, 2021

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Strength

Strict Press (Max reps)

Strict Press

Part A – 5 Sets:

1 Tempo Strict Press (Regular Speed Up, 4s Down)

2 Strict Presses

Rest as needed between sets.

100% of 5RM

Part B – 1 Set:

Max Reps Strict Press

76% of 5RM

Record part B

Metcon

DiscomforT (Time)

On the 5:00 x 5 Rounds:

25/18 Calorie Assault Bike | 33/25 Calorie Row

1 Round of “DT” 155 / 105 lb

1 Round of “DT”:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks
Score is slowest round

“Underdog” CrossFit WOD – Friday May 14th, 2021

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Strength

Back Squat (Box Squat 10X2)

OTM X10

All Sets at 70% of 5RM

Metcon

Underdog (Time)

For Time:

50 Double-Unders

20 Overhead Squats 135 / 95 lb

50 Double-Unders

35/25 Calorie Row

50 Double-Unders

50 Chest To Bar Pull-Ups

50 Double-Unders

35/25 Calorie Row

50 Double-Unders

20 Overhead Squats 135 / 95 lb
Dubs: 30-45sec practice or 1.5X singles

CTB: if you dont have 15+ unbroken scale volume

OHS: should be able to do 10+ unbroken when fresh

“Meet the Press” CrossFit WOD – Tuesday May 11th, 2021

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Strength

Bench Press (Max reps)

Bench Press

Part A – 3 Sets:

1 Tempo Pausing Bench Press (4s Down, 2s Pause, Regular Up)

1 Tempo Bench Press (4s Down, Regular Up)

1 Bench Press

Rest 2:00 between sets.

100% of 5RM

Part B – 1 Set:

Max Reps Bench Press

76% of 5RM

Metcon

Meet the Press (AMRAP – Rounds and Reps)

AMRAP 18:

15 Calorie Assault Bike

12 Toes to Bar

9 Strict Presses

15 Calorie Assault Bike

12 Toes to Bar

15 Push Presses

15 Calorie Assault Bike

12 Toes to Bar

21 Push Jerks

Barbell – 95 / 65 lb

“Overrated” CrossFit WOD – Monday May 10th, 2021

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Strength

Back Squat (Waves)

Off 5RM

Wave #1

Set 1 – 7 Reps @ 71%

Set 2 – 5 Reps @ 76%

Set 3 – 3 Reps @ 81%

Wave #2

Set 4 – 7 Reps @ 76%

Set 5 – 5 Reps @ 81%

Set 6 – 3 Reps @ 86%

Wave #3

Set 7 – 7 Reps @ 81%

Set 8 – 5 Reps @ 86%

Set 9 – 3 Reps @ 91%

Metcon

Overrated (Time)

5 Rounds For Time:

7 Power Snatches 115 / 85 lb

14 Box Jump Overs (24″/20″)

“Power Rowpe” CrossFit WOD – Saturday May 8th, 2021

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Strength

Strict Press (Max reps)

Strict Press

Part A – 5 Sets:

1 Tempo Strict Press (Regular Speed Up, 4s Down)

2 Strict Presses

Rest as needed between sets.

95% of 5RM Strict Press

Part B – 1 Set:

Max Reps Strict Press

73% of 5RM Strict Press

– In part A, complete 5 sets of 3 strict presses. The first rep of each set will have a 4s negative. The second 2 reps will be 2 regular strict presses.

– In part B, complete a max set of strict presses. Press until you cannot successfully complete another rep.

Metcon

Power Rowpe (AMRAP – Rounds and Reps)

AMRAP 30:

50 Double-Unders

500m Row

50 Double-Unders

5 Rounds of “The Chief”

1 Round of “The Chief”:

3 Power Cleans 135 / 95 lb

6 Push-Ups

9 Air Squats
– Score: Rounds + Reps. Every meter is a rep. Each round of “The Chief” contains 18 reps. So if you complete 3 full rounds and get through 2 rounds of “The Chief” in round 4, your score would be 3+636.

MODIFICATIONS

Double-Unders

-75 Single Unders