WOD

Thursday 5-28-15

 

Warm Up – Barbell Complex           

SKILL – Squat Clean

WOD – As many rounds as possible in 12 minutes:
1 Power Clean (205/135)

1 Hang Squat Clean

1 Front Squat

1 Squat Clean

After Bash – Recover

Travel WOD – As many rounds as possible in 12 minutes:

1 Standing Long Jump

1 Squat Jump

 

2 Single Leg Squat

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Wednesday 5-27-15

 

Warm Up - Basic Gymnastics

SKILL - Pull-up

WOD - “Murph” - For time:
1-mile Run
100x Pull-up
200x Pushup
300x Squat
1-mile Run

Start and finish with a one-mile run. Partition the pull-ups, pushups and squats as needed. If you have a 20-pound vest or body armor, wear it.

After Bash - Recover

Travel WOD - For time:
1-mile Run
100x Pull (i.e., Rows, Pull-downs, Pull-ups, etc.)
200x Pushup
300x Squat
1-mile Run

 

Start and finish with a one-mile run. Partition the pulls, pushups and squats as needed. If you have a 20-pound vest or body armor, wear it.

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Tuesday 5-26-15

 

Warm Up – Coaches Choice

SKILL – Deadlift and Box Jump

WOD – 21-15-9   for Time:

Deadlift (225/155)

Box Jump (24/20)

After Bash – Row 1000m for time

Travel WOD – 21-15-9  for Time:

Suitcase of DB Deadlift

 

Tuck Jumps

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Monday 5-25-15

***We are closed today***

At Home WOD

Run a 5k

Enjoy your family!

Saturday 5-23-15

**CrossFit Suwanee will be closed Memorial Day, Monday May 25th** 

Warm Up - Coach’s Choice

SKILL - Swing

WOD - Rx’d - In teams of two, for time:
50x Swing @ 55/35-lbs.
40x Box Jump, 24/20″
30x Thruster @115/75-lbs.
20x Power Clean @ 155/105-lbs.
10x Handstand Pushup

Both athletes must complete the entire workout separately, and in order. The male athlete starts the workout, and the female athlete follows—she cannot advance to the next evolution until her partner completes his work. Two barbells are permitted per team—45-pound bars only.

 

Scaled
50x Russian Swing @ 55/35-lbs.
40x Step-up, 24/20″
30x Thruster @ 75/55-lbs.
20x Power Clean 95/65-lbs.
10x Hand-release Pushup

Both athletes must complete the entire workout separately, and in order. The male athlete starts the workout, and the female athlete follows—she cannot advance to the next evolution until her partner completes his work. Two barbells are permitted per team.

 

After Bash - Recover

 

Travel WOD - For time:
50x Sit-up
40x Lunge Jump
30x Burpee
20x Squat + Squat Jump
10x Handstand Pushup

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