Workout of the Day
5252022
CrossFit 952 – CrossFit
Metcon
Ski Curd Over Shoulder Bike Wall Walks Row Rope Climb (2 Rounds for calories)
2 Rounds
5:00 Max Cal Ski
*Every 1:00 Perform 3 Curd Over Shoulder 150/100
Rest 2:00
5:00 Max Cal Bike
*Every 1:00 Perform 2 Wall Walks
Rest 2:00
5:00 Max Cal Row
*Every 1:00 Perform 1 Rope Climb
Rest 2:00
Start with the movements.
5242022
CrossFit 952 – CrossFit
Weightlifting
Split Jerk (1×1)
15:00 To build up to a heavy single.
Metcon
DB Burpee Deadlifts Devils Press DB Shoulder To Overhead (5 Rounds for reps)
5 Rounds
1:00 DB Burpee Deadlifts 50/35
1:00 Devils Press 50/35
1:00 DB Shoulder To Overhead 50/35
1:00 Rest
5232022
CrossFit 952 – CrossFit
Weightlifting
Squat Clean (1×8)
Every 4:00
8 @ 65%
8 @ 70%
8 @ 75%
8 @ 80%
Metcon
Power Clean Pull Ups (AMRAP – Rounds and Reps)
7 Minutes
7 Power Cleans 135/95
7 Pull Ups
5222022
CrossFit 952 – CrossFit
Accessory
Self Care Sunday (Time)
Set a clock for 60 consecutive minutes of uninterrupted self care.
Examples: Yoga, stretch, journal, bath, hike, anything spiritual, cooking/meal prep, meditate. Do anything you need to put you in a good space to crush the upcoming week! Log your results. This will count towards your committed club attendance. Log some miles for May miles!!
5212022
CrossFit 952 – CrossFit
Metcon
Teams Of 2 (AMRAP – Rounds and Reps)
30 Minutes
Athlete A: 200m Single Arm Farmers Carry 70/53 (Switch arms at the 100m mark)
Athlete B AMRAP Of:
3 Clean and Jerks 185/125
6 Push Ups
9 Box Jump Overs 24/20
Switch when A comes back from the carry. Pick up where partner left off on the AMRAP.
5202022
CrossFit 952 – CrossFit
Metcon
Zembiec (Time)
5 Rounds for time of:
11 Back Squats, 185#
7 Strict Burpee Pull-ups
400m Run
In honor of U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, was killed during a firefight on May 11, 2007
To learn more about Zembiec click here
5192022
CrossFit 952 – CrossFit
Weightlifting
Overhead Squat (1×2)
15:00 To build up to a heavy double.
Metcon
Power Snatch Row (AMRAP – Rounds and Reps)
10 Minutes
8 Power Snatches 95/65
12/10 Cal Row
5182022
CrossFit 952 – CrossFit
Weightlifting
Sumo Deadlift (1×3)
15:00 To build up to a heavy set of 3.
Metcon
Sumo Deadlift High Pulls Wall Balls Run (Time)
2 Rounds
30 Sumo Deadlift High Pulls 75/55
30 Wall Balls 20/14
800m Run
5172022
CrossFit 952 – CrossFit
Metcon
Ski Bike (6 Rounds for calories)
6 Rounds
2:30 25/20 Cal Ski + Max Cals Bike
2:30 Rest
Accessory
Med Ball Sit Ups/GHD (AMRAP – Reps)
5 Rounds
1:00 Max Reps Med Ball Sit Ups 20/14
1:00 Rest
Rx+ GHD Sit Ups
*Lowest round in wodify
5152022
CrossFit 952 – CrossFit
Weightlifting
Squat Clean (1×9)
Every 4:00
9 @ 60%
9 @ 65%
9 @ 70%
9 @ 75%
*Score your 75%
Metcon
Thrusters Run (Time)
21-15-9
Thrusters 95/65
*300m Run after each set