Nearly Perfect Crossfit

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WODs for the week 4-29-19 to 5-4-19

I am only halfway through this gymnastics course and I already have so many things to show/teach you. I am excited to help us go through some of these progressions to make us all better athletes without getting broken!

We also have a birthday to celebrate this week, so more fun times, thanks to Suzie! The rest of the wods are adaptations from the Garage Games online competition. I have adapted them to become real wods that we can do to get better, rather than game in order to win.

MONDAY 4-29-19
Suzie’s Birthday WOD (4-29-67)
2 Rounds of 1:00 work, 15 seconds rest through 8 cycles for reps of:
Single Unders
50’ Runs
GHD Sit-ups
Push-ups
KB Swings (53,35)
Evil Wheels (45,35)
Tire Flips
Push Press (75,55)

TUESDAY 4-30-19
Strength WOD: Deadlift
then:
GG #5 AMRAP in 15:00
50’ Bear Crawl (alt arm moves with alt foot)
18 Ring Rows (hollow position)
50’ DB Front Rack Lunges (50,35)

WEDNESDAY 5-1-19
GG #1 5 Rounds for time:
15 Squat Cleans (135,95)
15 Toes-2-Bar
10 Bar Facing Burpees

THURSDAY 5-2-19
GG #2+3 AMRAP in 8:00
8 Ring Muscle-up Transitions
12 Snatch (115,75)

2:00 Rest

AMRAP in 10:00
15 Calorie Row
12 Shoulder-to-Overhead (115,75)
9 Box Jump Overs (24,20)

FRIDAY 5-3-19
Strength WOD: Shoulder Press
then:
GG #4 AMRAP in 12:00
40 Double Unders
10 KB Deadlift (53,35)
10 KB Clean alt arms
10 KB Shoulder Press alt arms

SATURDAY 5-4-19
Open Gym from 8-10am

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