THURSDAY WOD May 16, 2019

15
May

THURSDAY WOD May 16, 2019

CrossFit WOD
PERFORMANCE

A.
Five sets of:
Barbell Z-Press x 5 reps
Rest 75 seconds
Weighted Strict Pull-Up x 5 reps
Rest 75 seconds

Build over the course of the five sets to today’s heavy 5-RM for both movements.

B.
Complete as many rounds and reps as possible in 10 minutes of:
40 Double-Unders
10 Alternating Dumbbell Snatches (55/35 lbs)
10 Chest-to-Bar Pull-Ups

CrossFit WOD
FITNESS

A.
Three sets of:
Barbell Z-Press x 8 reps @ 2011
Rest 45 seconds
Weighted Strict Pull-Up x 8 reps @ 1111
Rest 45 seconds
Dumbbell Rear Delt Flies x 10-12 reps
Rest 45 seconds
Ab-Wheel Rollout x 8-10 reps @ 3011
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
20 Lateral Jumps Over Parallette
10 Alternating Dumbbell Snatches
5 Strict Pull-Ups

BootCamp WOD
BUILD 360

Coach Choice