Monthly Archives: May 2019

Week in Review for May 20 to May 26, 2019

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Strength and Skill Work:

DayMovement
Class		ExercisesPriority
MondayWG
L-Sit
Strict Press
Task
TuesdayMG
Clusters
Task
Wednesday–––
ThursdayW
Front Squats
Box Jumps
EMOM
Friday–––
Saturday–––
Sunday–––

Metcon:

DayMovement
Class		ExercisesPriority
MondayW
Deadlift
Clean
Jerk
Task
TuesdayMG
Thrusters
Pullups
Row
Split Squats
Barbell Rollouts
Task
WednesdayM
Run
Task
ThursdayWG
Row
Pullups
Snatch
Handstand Pushups
Tabata
Task
FridayWM
Toes to Bar
Kettlebell Swings
Run
Task
Saturday–––
SundayM
Bike
Task

Row and Pullups then Front Squats and BJs followed by Dumbbell Snatch and HSPU

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For max Reps and Calories

  • Max Effort Strict Pullups
  • Rest 1 minute
  • 8 x Row 30 seconds/Rest 30 seconds
  • Rest 1 minute
  • Max Effort Strict Pullups

Then every 3 minutes for 12 minutes

  • 4 x Front Squat
  • 8 x Box Jumps

Then for time, 3 rounds of (taken from 2019 Rogue Invitational “Snatch and Press” WOD)

  • 20 x Dumbbell Snatch @ 21kg/46lbs (Rx is 100lbs)
  • 9 x Handstand Pushup (Rx is with a 4″ deficit)

Results:  For the first part 11 + 7 pullups, 35 calories. Front Squats at 115-135-155-170lbs.  Metcon 8:11.

Thrusters, Pullups, Split Squats and Rollouts

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Took this workout from CF Invicuts’ WOD from May 20.

3 rounds of

  • 1 x Cluster + 2 x Thrusters

Then 1 round of

  • 30 seconds Row
  • 3 x Strict Pullups
  • 20 seconds Row
  • 3 x Strict Pullups
  • 10 seconds Row
  • 3 x Strict Pullups

Then Fran… 21-15-9 of

  • Thrusters @ 75lbs
  • Pullups

The two rounds of

  • 8 x Split Squats per Leg @16kg Dumbbell per Hand
  • 8 x Barbell Rollouts
  • Rest 60 seconds

Results:  For the Cluster round used 95-115-125lbs.  Fran 5:27. I scaled Fran since the Women’s weight is only 65lbs and most Women Crossfit Athletes can back squat 100+lbs more than me.