Week of May 13

CrossFit

Monday 5.13

Building from a moderately heavy,
4 sets of:
5/5 Barbell reverse lunges
Rest 2 minutes between sets

"Wubbadubbalubdub"
For time (20 minute cap):
75-55-35-15 Wallballs
Between rounds, perform either 15/12 calorie row or 50 double-unders

Tuesday 5.14

3 sets of:
:30 Ring low plank
10 Supported incline DB rows
:30 Ring high plank
30 Banded pull-aparts
Rest is time needed to walk to next movement

4 sets of:
8 Heavy (green) banded glute thrusts w/ 2 sec hold at contraction
Rest :60

"Elle Woods"
8 minute AMRAP
20 Single-arm KB deadlifts
5 Strict pull-ups

Wednesday 5.15

On the 2:00 for 16 minutes (8 sets):
5-4-3-2-1-3-2-1 Back squats*
*building to a heavy 1RM for the day

"Bubba PUMP Shrimp"
For time (24minute cap):
400m run
21 Plyo push-ups
21 Abmat sit-ups
400m run
15 Plyo push-ups
15 Abmat sit-ups
400m run
9 Plyo push-ups
9 Abmat sit-ups
400m run
3 Plyo push-ups
3 Abmat sit-ups
400m run

Thursday 5.16

4 sets of:
7/7 Barbell landmine clean and presses (clean and press with same arm)
7 Slamball vertical tosses
40m perfect bear crawl
Rest 1-2 minutes between efforts

For 16 minutes (4 rounds total), rotate through the following movements... :45 on, :15 off
M1 - :45 Tall kneeling single-arm KB strict presses (alt arms/round)
M2 - :45 Extended high plank
M3 - :45 KB goblet 1/2 squat walk
M4 - :45 Slam ball windmills (alt arms/round)

Friday 5.17

With a running clock, take 9 minutes to build to a 10RM Deadlift.
Then @ 9:00, perform the following every 1:30 for 6 sets:
6 Paused Deadlifts*
*pause at knee for a count and then pull to lockout

EMOMx15
M1 - 8 Pull-ups + 4 Deadlifts (315/225)
M2 - 8 Burpees to target
M3 - 200m run or 20/16 calorie row

Saturday 5.18

Hero WOD - "Moszer"
In honor of Fargo, ND police officer Jason Moszer (33) killed in the line of duty Feb 11, 2016, from a gunshot wound. Jason responded to a report of domestic violence in which suspect’s son had called dispatchers and said the man had fired a gun at his mother. Jason was shot inside the home and died the next day from his wounds.

Badge number 98: 9 rounds, 8 movements. 6 years in service: 6 reps of each moment. Killed on the 300 block of 9th Ave N: 300M Run.

9 Rounds for Time*:
300 meter Run
6 Air Squats
6 Pull-Ups
6 Box Jumps (20/24 in)
6 Burpees
6 Sit-Ups
6 Lunges
6 Russian Kettlebell Swings (53/35 lb)
*If available: perform with a weight vest (20/14 lb)

Sunday 5.19

Partner/Team WOD!

Strength

Day 1

Build to a 1RM Snatch
Then,
4 sets of:
1 Snatch @ 85%

4 sets of:
3 Backsquat @ 80%

4 sets of:
40m Sandbag carry
10 Toes-to-bar

Day 2

Build to a 1RM Clean and Jerk

then,

4 sets of:
1 Clean and Jerk @ 85%

4 sets of:
3 Clean grip deadlifts @ 110% of 1RM clean

4 sets of:
5 Glute-hamstring raises (GHRs)
:60 plank

Day 3

5 sets of:
5 Front squats*
*begin first set at 70% or more

3 sets of:
10 Thrusters (as heavy as possible)

Accumulate 50 GHD sit-ups

© 2014 Farmhouse CrossFit. All rights reserved.