Crossfitness WODS: Week of May 29, 2023
Monday 5/29 – 6pm
PART A
CFG Closed
PART B
CFG Closed
CFG Closed
Tuesday 5/30 – 6pm
PART A
3 x 10 reps
Bench DB Chest Press
Bench Dips
Bench 1 Arm DB Rows (10/side)
3 x 10 reps
Bench DB Chest Press
Bench Dips
Bench 1 Arm DB Rows (10/side)
PART B
3 Rounds Row 300m
Bike 600m
Run 200m
3 Rounds Row 300m
Bike 600m
Run 200m
Wednesday 5/31 – 6pm
PART A
Push Press 8 x 2 reps
Push Press 8 x 2 reps
PART B
AMRAP in 10 minutes: Wall Balls Perform a 40yd KB Farmer Carry and 30 sec plank after every 20 reps
AMRAP in 10 minutes: Wall Balls Perform a 40yd KB Farmer Carry and 30 sec plank after every 20 reps
Thursday 6/1 – 6pm
PART A
3 Sets x 30 Second Stations
Standing KB Goblet Marches
Band Pallof Press in Split Stance R
Band Pallof Press in Split Stance L
Banded Deadbugs
Rest
3 Sets x 30 Second Stations
Standing KB Goblet Marches
Band Pallof Press in Split Stance R
Band Pallof Press in Split Stance L
Banded Deadbugs
Rest
PART B
21-15-9 reps for fitness: Hang Power Cleans Hanging Knee Raises
21-15-9 reps for fitness: Hang Power Cleans Hanging Knee Raises
Friday 6/2 – 8am
PART A
Front Squats 8 x 2 reps
Front Squats 8 x 2 reps
PART B
Every 2 minutes x 5 sets:
5 Box Jumps 100m Ski Sprint