Midline Capacity 5:00
5 Rounds of
:12 of v – ups
:48 of slow and controlled compression sit ups
Clean and Jerk W2
Every 4:00 x 5
3 Cleans + 1 Clean and Jerk at 70 – 80% of 1 rep max*
These do not need to be touch and go. You can reset after each clean and should
Post WOD:
3 – 5 rounds for quality of
21’s bicep curls
3 – 5 Weighted push ups. (Have a partner put a plate on your back)
With a 30:00 clock for quality
3 Strict ring muscle ups
8 Bench press 135#(95#)
Max set of unbroken toes to bar after each round of bench
*No rest between bench and toes to bar, but rest as long as you want
after the toes to bar.
Today is not for time. You will do the pull ups, then move to the bench, and
then back to the pull up bar for max sets of toes to bar.
Aim for unbroken bench press. Do the toes to bar right after the bench press
Scores = total weight benched and total toes to bar.
Example, I use 115 for the bench and do 5 sets of 8. That equals 4600 lbs
Take the bench total as score 1 and total toes to bar as score 2
As many rounds as possible in 22:00 of
Row 500(450) meters
5 Box jumps 30″(24″)
3 Power snatch (Pick your own #)*
*You can add weight during the workout, but mechanics come first!
WOD:
Midline Capacity 5:00
5 Rounds of
:12 of ab mat sit ups
:48 hollow hold
Clean and Jerk W1
Every 4:00 x 5
5 Cleans + 1 Jerk at 55 – 65% of 1 rep max*
(*You will do 5 cleans and then on the last clean, perform a jerk)
These do not need to be touch and go. You can reset after each clean and should
After party:
3 – 5 rounds of
21’s for biceps with a barbell
*Same as last week. Try to go heavier if possible
As far as possible in 20:00 of
Row 100 meters
1 Ring muscle up
2 Toes to bar
Row 200 metes
2 Ring muscle ups
4 Toes to bar
Row 300 meters
3 Ring muscle ups
6 Toes to bar
*Each round add
100 meters
1 Ring muscle up
2 Toes to bar
WOD-
With a 25:00 clock
Row as many meters as possible
*Every 4:00 including 0:00 perform
10 Unbroken bench press 135#(95#)
10 V-ups
Score = Total meters rowed
WOD-
For time:
Run 800 meters
Then,
5 Rounds of
10 Deadlifts 135#(95#)
12 Toes to bar
Then,
Run 800 meters
After party:
3 – 5 rounds for quality of
21’s Bicep curls
(7 reps from bottom to middle, 7 reps from middle to top, and 7 reps
full range of motion bicep curls)
Rest as needed and add weight each set if possible.
Today we will test a 1 rep max front squat. We’ve been doing front squats, building in intensity, so today we will see where we are at. Record your heaviest lift as we will begin a new front squat cycle and a clean and jerk cycle next week.
We will also be doing our “Murph” prep for our annual Memorial Day Murph workout. I know some people say since we do CrossFit, we don’t need to do any specific prep work for the workout, but given the volume in “Murph,” it only helps to target the movements specifically and build the volume gradually. Murph prep will be done on either Monday or Tuesday depending on the overall volume of work in our Front Squat cycle and the amount of time needed for the sets and reps in the front squat program.
WOD-
Midline Capacity:
5 Rounds of:
:12 of russian twists
:48 bicycle kicks
In 20:00 Build to a heavy front squat*
Record this number in BTWB for an upcoming Front Squat Cycle
Then,
Row, Bike, or Ski for 2:00 directly into
As many rounds as possible in 6:00 of
5 Pull ups
10 Push ups
15 Air Squats
WOD-
As many rounds as possible in 18:00 of
20 Alternating dumbbell snatch (Pick weight)
10 Toes to bar
20 Double unders
10 Push ups
Post WOD:
3 – 5 rounds for quality of
15 Bicep curls with barbell
20 Banded tricep extensions
WOD
Every 2:00 x 7
1 Hang squat clean + 1 Front squat
With a partner:
As many rounds as possible in 15:00 of
10 Sandbag ground to over shoulder (Pick #)
20 Wallballs 20#(14#)
30 Calories on the rower
Break up however you want, with 1 person working
and 1 person resting.-
