WOD: Week of 12/13Coaches @ CrossFit MXLDec 12, 20211 min readMonday - Benchmark Half 5KFor Time:Run 2.5K Skill Work - Post workout Accumulate 30 Ab mat sit-ups30 Candlesticks 1:00 L-sit 30 Standing Jefferson curls 30 Banded Good Mornings Tuesday - Benchmark Light Linda For Time:24-21-18-15-12-9-6-3 in Reps Deadlift - (Bodyweight) Bench Press - (3/4 Bodyweight) Squat Clean - (1/2 Bodyweight) Wednesday5 Rounds For Time 10 Strict Handstand Push-ups 20 Toes-to-bar OR Ab mat sit-ups Skill Work - Pre-workout 5 Sets For Load5 Push Presses Thursday - Heavy Day5 Sets For Load3 Back Squats Skill Work - Post workout 5 Sets :45 Wall sit 10 Single Arm Ring Rows/Arm Friday - Partner 5 Rounds For Time with a Partner 50 Double Unders (each)50-ft. Single Arm Overhead Walking Lunge (50/35#)Skill Work - Pre workout 6:00 Running Clock 2:00 Max Double Unders Then4:00 Max Distance Handstand walk OR Max Reps Wall walks Saturday - Heavy DayFor LoadWeighted Pull-up1-1-1-1-1-1-1Weighted Dip 1-1-1-1-1-1-1Skill Work - Pre workout 5 Sets, each For Time 150/125m Row -Rest 1 minute between efforts
WOD: Week of 4/25MONDAY AMRAP 12: 10 burpees 25 double-unders Post-workout: 6 sets for load: 3 shoulder presses from the floor – Rest 1:00-1:30 between...
WOD: Week of 4/11MONDAY 5 rounds for time of: 800-m run 30 KB swings (53/70 lb) 30 pull-ups TUESDAY 7 sets for load: 1 front squat Post-workout: 5 sets:...
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