WOD for 5/7 to 5/11

Monday 

"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

 

Tuesday  (prep for the CrossFit Hope Fundraiser on 6/9)

 

“Hope”

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

 

Wednesday

6 x 400m Runs with 3 min rest between efforts

 

Thursday

5-5-5-5-5

Deadlift

 

Friday

Complete as many rounds as possible in 12 minutes of:
15 foot Rope climb, 1 ascent
15 Push-ups

 

Scaling options: Substitute 9 pullups or 3 muscle ups for the rope climb. You may also do rope climb progressions (x3) depending upon the number in class.

 

Saturday

5 Rounds of:

800m Run

30 Kettlebell Swings

30 Situps