Nearly Perfect Crossfit

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WODs for the week 5-13-19 to 5-18-19

Now that all of us are done with the Age Group Online Qualifiers, we can take a break and work on things like gym records, gymnastics, flexibility and Girl WODs. I was assured at the Gymnastics cert that working on gymnastics will make everything else we do easier. At the moment, I am thinking that this will be an easier week than we have had in a while. You can let me know after the week what you thought.

Don’t forget to let me know about upcoming birthdays. Chris, Nathan and Josh were all talking about birthday wods on Saturday. I told them, for our sake, they could not have a one upmanship contest with the creation of their wods! I will try to protect you, but I’m thinking they are going to still be hard, or weird, maybe both!

MONDAY 5-13-19
Strength WOD: Shoulder Press
then:
"Helen"
3 Rounds for time:
400 meter Run
21 KB Swings (53,35)
12 Pull-ups

TUESDAY 5-14-19
"Barbara"
5 Round*s each for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
* May not start another round after 30:00

WEDNESDAY 5-15-19
Strength WOD: Power Clean
then:
For time:
200 Double Unders*
* 20:00 time cap

THURSDAY 5-16-19
Bear Complex
7-7-7-7-7 for max weight
Power Clean, Front Squat, Push Press, Back Squat, Push Press
All 7 reps of the complex must be completed without putting the bar down. Touch and go only between complexes.

FRIDAY 5-17-19
Front Squat*
5-5-3-3-2-2-1-1-1
* Start with a weight that is about half of your Back Squat work weight. then:
Baseline for time:
500 meter Row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups


SATURDAY 5-18-19
Open Gym from 8 to 10 am

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