210502 - Week Preview

DON’T FORGET TO GET YOUR T-SHIRT AND JACKET ORDERS IN BY TONIGHT!
I’m going to text out payment reminders before I place the big order tomorrow night!

MONDAY
(GOAL = 4 Rounds)
Wear tall socks! Keeping up the work on our front rack position which is crucial to improve our cleans! Plus adding some fun rope climbs to kick off the week!
STRENGTH
Front Squat + Pause Front Squat (1+1)
3 @ 40%
3 @ 50%
2 @ 60%
4 x 1 @ 65%

WOD
AMRAP 10:
2 Rope Climbs
10 Hang Power Cleans 95/65
20 Front Rack Lunges

TUESDAY
(GOAL = Under 10 minutes)
The strength is a little more freeform today. I provide the starting point but I want you to use the rest of the lifts to build to something very heavy or to warm up for the workout! Up to you!
STRENGTH
Deadlift
3x5 @ 50%
3x4
3x3
3x2
2x1
Build from the 50% as it feels comfortable to you! Those ending singles should probably be over or around 8-% of your DL 1RM!

WOD
FOR TIME
21 - 15 - 9
Deadlifts @ 1 x BW
Burpee Pull Ups

WEDNESDAY
(GOAL = Over 250 total reps)
This workout is a classic! One of the first benchmark WODs I did when I started CrossFit. There’s a little bit of everything and the last time we did it was 1 year ago when we reopened our doors after covid! Before that… it was in 2019! Let’s hit this fight hard!
WOD
”Fight Gone Bad”
3 Rounds (1 minute per station/1 minute between rounds)
Wallballs
Sumo Deadlift High Pull
Box Jumps
Push Press
Row

THURSDAY
(GOAL = No Score Day!!)
Building some bench press endurance to help with that chest and pectoral pressing strength! This gives us some help as we build our way toward better push ups! The skill workout has a little grippy + push/pull to keep pushing us closer to a better Murph experience too!
STRENGTH
Bench Press
30 @ 55%
30 @ 65%
30 @ 75%
These are meant to be broken up! You are trying to accumulate a total before moving on to the next one. Rest as needed but try to move through it as quickly as you can.

WOD
Not For Time (For Skill/Strength)
AMRAP 16:
16 Russian KB Swings
100m SA Farmer’s Carry (Switch at turn around)
8 Handstand Push Ups or Push Ups
8 Elevated Ring Rows or Normal Ring Rows

FRIDAY
“Jenny” was the SECOND female CrossFit Hero WOD, after “White” from 2011. The third, “Jennifer” was posted in 2015. Today we honor a woman of bravery and courage. We show her that we remember her memory and devote this time of pain and suffering to her sacrifice for our freedom.
PLUS it’s going to be a gorgeous day… let’s take this whole thing outside if we can! :)

Hero WOD - “Jenny”
AMRAP 20:
20 EB Overhead Squats 45/35
20 EB Back Squats 45/35
400m Run