Friday, May 10 WOD

Buy-In: Back Squat 1-1-1-1-1

  • Load Scheme: 60% – 70% – 80% – 90% – Go for it on last rep
  • Rest only the time it takes to load the bar

WOD: 3 x 5 minute AMRAP, 2 minutes rest

  • AMRAP #1
    • 5 Hang Cleans, C: 155/100lbs   S: 135/85lbs   D: 95/65lbs
    • 10 Wall Ball, men use 20lb / women use 14lbs
    • 1 Burpee per round (1 in round 1, 2 in round 2, 3 in round 3 etc..)
  • Rest 2 minutes
  • AMRAP #2
    • 5 Split Jerks, C: 155/100lbs   S: 135/85lbs   D: 95/65lbs
    • 10 Med Ball Slams, men use 20lb / women use 14lbs
    • 1 Burpee per round (1 in round 1, 2 in round 2, 3 in round 3 etc..)
  • Rest 2 minutes
  • AMRAP #3
    • 5 DeadLifts  C: 245/150lbs  S: 185/115   D: 145/95lbs
    • 10 Russian Twists, L+R=1, men use 20lb / women use 14lbs
    • 1 Burpee per round (1 in round 1, 2 in round 2, 3 in round 3 etc..)

Cash-Out: Cool Down and Stretch, mandatory 10 minutes

Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!

CrossFit Journal

CrossFit Kids

CFA Coach Fun Facts

Favorite WOD Shoe: Dirty Chuck Taylor’s

Coach Capobianco

Foodee

Random Recipe

Tomatillo Pulled Pork

Get The Recipe »