5/1/17-5/7/17

Posted by crossfitindulto | April 30, 2017 | WOD

MONDAY

Strength

10 minutes to establish 1rm strict press

WOD:

50-40-30-20-10

Row cal 

Strict press 75/55

*20 min cap


TUESDAY

Strength

Back squat every 2:30

3-2-1-1-1

*start at 75% and build to heavy single

WOD

3 rounds for time

400m run

20 alternating Db squat snatches 50/35

*18 min cap


WEDNESDAY

Strength

Clean 6 x 6 @ 70/90 @ 2:00

WOD

10 min AMRAP

10 toes to bar

5 handstand push-ups


THURSDAY

AMRAP 12 minutes

5 bench press 165/

10 burpee box jump 24/20

Rest 4 minutes

AMRAP 12

20 cal row

20 weighted sit-up 

*anchor feet


FRIDAY

5 rounds for time

10 back squats 225/155

100m kb goblet carry 70/53

10 strict pull-ups

100m kb goblet carry


SATURDAY

Partner WOD”

160 calorie air bike

100 med ball toss sit-ups 20/14

80 squat snatch 95/65

For time

SUNDAY

3-5 mile hike 

GET OUTSIDE THE BOX!!!!