MAY WODS 2017

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MONDAY 1st MAY
Strength (WEIGHT)
Snatch
5min – tech
15min – 3 rep max
Conditioning (TIME)
Metcon – 10min cap
Sdhp 20,16,12,8
Hspu 10,8,6,4
Rope climb 4,3,2,1
*bar (45/30)(35/25)(30/20)

TUESDAY 2nd MAY
Conditioning (TIME)
Rowing time trial – 25min cap
5km for time
Metcon – 10min (partnered) (ROUNDS+REPS)
Take turns cycling an unbroken
set of:
5 deadlifts
4 hang power cleans
3 front squats
2 s.t.o
*bar (60/40)(50/30)(40/25)

WEDNESDAY 3rd MAY
Skills (NO SCORE)
Kipping pull up work shop
(OR open skills time)
Conditioning (ROUNDS+REPS)
Metcon – 22min amrap (partnered)
15 d/b lunges
60m d/b farmer’s walk
45 double unders

THURSDAY 4th MAY
Strength
Back squat (WEIGHT)
8min – 5×5
Deadlift (WEIGHT)
8min – 5×5
Bench press (WEIGHT)
8min – 5×5
Conditioning (ROUNDS+REPS)
Metcon – 8min amrap
10 wallballs
10 weighted step ups
10 toes to bar

FRIDAY 5th MAY
Strength
Group 1 – 10min (WEIGHT)
Max out 15m O/H carry
Group 2 – 10min (WEIGHT)
Max out 10m sled push
Conditioning (TIME)
Metcon – 12min cap
21,18,15,12,9,6,3
S.t.o (50/30)(40/25)(30/20)
Pull ups

SATURDAY 6th MAY
“Champion’s grind work”
(Partnered OR individual) (NO SCORE)
At 0:00-12:00
5 rounds:
20 cal row
20 front squat (ohs for rx+)
*bar (45/30)(35/25)(30/20)
At 15:00-27:00
5 rounds:
20 sit ups (ghd sit up for rx+)
20 hang power cleans
*bar (60/40)(50/30)(40/25)
At 30:00-42:00
5 rounds:
200m run (20cal a’bike for rx+)
20 push ups

SUNDAY 7th MAY
Cardio Burn and Mobility

MONDAY 8th MAY
Strength (WEIGHT)
Power clean and jerk
20min – 4,4,4,4,3,3,3,3,2,2,2,2
Conditioning (REPS)
Metcon #1 – 3min amrap
20 power cleans
burpees over the bar in remaining time
*bar(35/25)(30/20)(25/15)
Metcon #2 – 6min cap (TIME)
SDHP 21,15,9
Run 200m between rounds
*bar(45/25)(35/20)(30/15)

TUESDAY 9th MAY
Strength (WEIGHT)
Backsquat
10min – 3 reps on the minute
Conditioning (TOTAL REPS)
At 0:00-6:00
Amrap
13 front squats
17 ab mat sit ups
At 8:00-14:00
Amrap
6 D’ball squats
12 box overs
At 16:00-22:00
Amrap
30 air squats
6 muscle ups
*weights TBA

WEDNESDAY 10th MAY
Strength (WEIGHT)
Press
10min – 3 reps on the minute
Conditioning (TOTAL REPS)
Metcon – 24min amrap (teams of 3)
4min – rope climbs (1min – rest)
4min – S.T.O (1min – rest)
4min – sled pushes (1min – rest)
4min – Ski erg (1min – rest)
4min – assault bike
*every time a team member tags out they
must complete a 100m run.

THURSDAY 11th MAY
Strength (WEIGHT)
Hang snatch
6min – tech
12min – doubles up to a moderate weight
Conditioning (TOTAL REPS)
Metcon – 17min cap
21,18,15,12,9,6,3
Medball power clean
push ups
Then…
13,10,7,4,1
HSPU
DB snatch
*weight TBA

FRIDAY 12th MAY
S+C (WEIGHT)
Deadlift + double unders
20mins – 6+30 every 2mins
S+C (WEIGHT)
Ladder – 12min cap
3 thrusters
200m row
*start with 30/20kg
*add 10/5kg each round

SATURDAY 13th MAY
40min cap (NO SCORE)
600m run
Then…
3 rounds of:
25 lunges
15 KB swings
Then…
1200m row
Then…
3 rounds of:
18 KB front squat
18m bear crawl
18 pull up
Then….
Return back through the row,
couplet, and run.

SUNDAY 14th MAY
Cardio Burn and Mobility

MONDAY 15th MAY
S+C (WEIGHT)
Ladder – 20min cap
Snatch 15,13,11,9,7,5,3,1
Run 200m after each round
*weight increases each round
M – start 20kg bar, add 10kg
F – start 15kg bar, add 5kg
Conditioning (ROUNDS+REPS)
Metcon – 10min amrap
8 pull ups
8 plate G.T.O (25/15)(20/10)(15/5)

TUESDAY 16th MAY
Conditioning (TOTAL WORK TIME)
At 0:00-8:00
Thrusters 18,14,10
Rope climb (full) 3,2,1
At 10:00-18:00
Deadlift 28,22,16
Box jump 14,11,8
At 20:00-28:00
Front rack lunge 21,15,9
Double under 60,45,30
At 30:00-38:00
Hang power clean 17,12,7
Hand release push ups 34,24,14
*bar (50/30)(40/25)(30/20)
*box (30″/24″)

WEDNESDAY 17th MAY
Conditioning (ROUNDS+REPS)
Metcon – 30min amrap
350m row
25 KB swings (24/16)(20/12)(16/10)
15 dips
Accessory work (NO SCORE)
10mins on:
Bent over rows
Scap retraction work
swimmers

THURSDAY 18th MAY
S+C (NO SCORE)
Supersets – 18min
7 bench presses + 20m Farmer’s walk
Conditioning
Metcon – 10min amrap (ROUNDS+REPS)
15 back squats (60/40)(50/30)(40/20)
5 muscle ups

FRIDAY 19th MAY
Conditioning (REPS)
Sprinting – 3min amrap
Shuttle runs
S+C (TIME)
Metcon – 25min (partnered)
3 rounds:
9 cleans
9 HSPU
36 ab mat sit ups
3 rounds:
6 cleans
6 HSPU
24 ab mat sit ups
3 rounds:
3 cleans
3 HSPU
12 ab mat sit ups
*bar gets progressively heavier
from section to section
*RX+ does GHD sit ups (1/2 the reps)

SATURDAY 20th MAY
Conditioning (NO SCORE)
Metcon – 40min
2 rounds:
2min on:
Wallball
Medball over shoulder
Burpees
Double unders
SDHP (24/16)(20/12)(16/10)
Pull ups
Box jumps
Lunges
Bicycle crunches
Rowing

SUNDAY 21st MAY
Cardio Burn and Mobility

MONDAY 22nd MAY
Strength (WEIGHT)
Backsquat
20min – 3 rep max
Conditioning (REPS)
Metcon 12min amrap (partnered)
1min – heavy wallballs
1min – D/B snatch
(weight TBA)

TUESDAY 23rd MAY
Skills (NO SCORE)
10min – rope climb tech OR open practice
S+C
Heavy Metcon – 30min amrap (ROUNDS+REPS)
5 power cleans (70/45)(60/40)(50/30)
50 double unders
13 chest to bar pull ups

WEDNESDAY 24th MAY
Strength (WEIGHT)
Press OR bench press
15min – 3 rep max
Conditioning (TIME)
Metcon – 16min cap
S.T.O 18,16,14,12
Toes to bar 9,8,7,6
Then…
800m run
Then…
S.T.O 9,8,7,6
Burpee 18,16,14,12
*bar weight first round
(30/20)(25/15)(20/8)
*bar weight second round
(60/40)(50/30)(40/20)

THURSDAY 25th MAY
Strength (WEIGHT)
Deadlift
15min – 5×5,5×3,5×1, go on the minute
Conditioning (TIME)
Metcon – 20min cap
4 rounds:
15 deadlift (80/50)(70/45)(60/40)
15 box jump
Then…
4 rounds
15 cal row
15 D/B hang clean (weight TBA)

FRIDAY 26th MAY
Strength (WEIGHT)
Snatch complex
15min – build to a heavy single
Hang power snatch
+ snatch balance
+ O/H squat
Conditioning (ROUNDS+REPS)
Metcon #1 – 8min amrap
1 rope climb
8 double K/B front rack lunges
*K/B’s (24/16)(20/12)(16/10)
*RX+ does legless ropes
Metcon #2 – 4min amrap (partnered) (REPS)
Deadball cleans (weight TBA)

SATURDAY 27th MAY
CrossFit Blackburn OPEN DAY 🙂

SUNDAY 28th MAY
Cardio Burn and Mobility

MONDAY 29th MAY
Strength
Front squat (TOTAL WEIGHT)
4min – warm up
8min – 8,6,4,2, go every 2min
(move as many total KG’s as possible)
Push press (TOTAL WEIGHT)
4min – warm up
8min – 8,6,4,2, go every 2min
(move as many total KG’s as possible)
Conditioning
Benchmark (TIME)
“Fran” – 10min cap
21,15,9
Thrusters (43/30)(35/25)(30/20)
Pull ups

TUESDAY 30th MAY
S+C (NO SCORE)
Farmer’s walk + running
15min – 10m carry + 200m run
Conditioning (ROUNDS+REPS)
Metcon – 20min amrap (partnered)
6 snatches (50/30)(40/25)(30/20)
30 burpees
*break up as needed

WEDNESDAY 31st MAY
OPTION 1 – SKILLS (NO SCORE)
18min – HSPU work shop
OPTION 2 – CONDITIONING (NO SCORE)
18min – interval work on
Ski/A’bike/Rower
Conditioning (TOTAL REPS)
Metcon – 12min cap
HSPU 2,4,6,8,…,etc.
SDHP 4,8,12,16,…,etc.
*bar (40/25)(35/20)(30/15)

 

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