Workout of the Day

5252022

CrossFit 952 – CrossFit

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

WORKOUT OF THE DAY