WODs

CrossFit WOD, May 14, 2019

By May 12, 2019 No Comments
Magdalena

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Paused Back Squat (3, 3, 3, 3 w/ 1 sec pause in bottom)
In 15 minutes, build to your heaviest 3 Back Squats with a 1 second pause in the bottom of each rep. Take rest between sets, build with 4 working sets and record your heaviest 3. Maintain positions and pauses!

Metcon
Fran
21-15-9
Thrusters, 95# / 65#
Pull-ups

* 10 Min Cap! Scale appropriately

Scaling – 1.) Thruster weight 75/55#, 55/65#, 45/35# 2.) Jumping or Banded pull-ups

Extra Work
Bent Over Row (3 x 12)
Same weight across for all 3 sets.
Reverse Dumbbell Fly (3 x 12)
Pair of DB for all 3 sets.
May Challenge Week 2
1 Min AMRAP:

Box Jumps 24/20"