5/8/17-5/14/17

Posted by crossfitindulto | May 7, 2017 | WOD

MONDAY

Deadlift 1rm 

5@65%, 3@75%, 1@85%, 1@95%, 1@100%+, 1@100%+

WOD

2 rounds for time:

40 Db snatch

Run 800m


TUESDAY

Strength:

Clean 7×5 @ 75/90% every 1:45

WOD

3 rounds for time:

21 cal assault Bike

21 thrusters 95/65


WEDNESDAY

Strength

10 minutes to establish 1rm bench press
*5@65%, 3@75%, 1@85, 1@95, 1@100+x2

WOD

5 rounds new round every 5 minutes 

5-4-3-2-1 

Bench press 155/105

Front squat 155/105


THURSDAY

For “quality”

30 Turkish get ups

*you choose weight 10 min max

WOD

“Jackie”

1000m row

50 thrusters 45

30 pull-ups


FRIDAY

10 minutes to establish 1rm front squat

WOD:

5 rounds for time:

20 cal assault Bike

45′ sled drag 180/135

3 rope climbs

45′ sled drag 180/135


SATURDAY

“Partner WOD”

In teams of 3

10 x 150′ farmer carry 70/53

Partner hold handstand

50 Squat clean 135/95

60 burpee pull-ups

120  box jump over 24/20

60 burpee pull ups

50 squat cleans

6 x 150′ bear crawl

For time!

SUNDAY

Rest Day