CrossFit Sweat Shop – Walnut Creek

From the Blog

Weekly WOD Review 5/25/20

MONDAY
Happy Memorial Murph Day!

“Murph”
Have fun!
*Solor or with a partner split up however.

Modified Version:
“Half Murph”
800m Run

10 Rounds of:
5 Pull-ups
10 Push-ups
15 Air Squats

800m Run

Strength Option 

Back Squat, Front Squat, or Deadlift

5×3 Across. Compare last 4 weeks of descending reps. Should be 10-20 lbs more than 5’s and 7’s. 
TUESDAY

2:00 Clock for each of the following Rounds
:30 sec rest each round

** 200m Run, Row, or 100 Split Jacks buy in each round:
Round 1) Max DB Snatches 45/25, 50/35 (Barbell 75/55, 95/65)
Round 2) Max Box Jump Overs or Step Ups or Lateral Hops over Object
Round 3) Max DB/KB/MB Russian Twists
Round 4) Max DB Snatches
Round 5) Max Box Jump Overs or Step Ups or Lateral Hops over Object.
Round 6) Max DB/KB/MB Russian Twists
Round 7) Max DB Snatches
Round 8) Max Box Jump Overs or Step Ups or Lateral Hops over Objec
Round 9) Max DB/KB/MB Russian Twists

WEDNESDAY

AMRAP in 18 minutes
3 KB Swings 50/35, 70/44, 70/53
3 Down Ups or Burpees
3 Toes to bar, Hanging Knee Raises, V-ups, Situps, Leg Lifts
6
6
6
9
9
9
12
12
12
200m Run or Row, then start back at 3’s

 

Strength Option 

Every 2 minutes for 20 minutes

3 Squat Cleans or Snatches

* 1 Second pause in each catch

THURSDAY

5 Rounds
Run 400m or Row 500m
14 DB Hang Clean and Jerks (Barbell 8 @ 95/65, 115/75, 135/95)
14 DB Lunges (Barbell 12 @ 95/65, 115/75, 135/95)
-Rest 2 minutes-

FRIDAY

AMRAP in 20 Minutes
15 Double Unders Or 30 Single Unders (20 DU) (40 DU)
12 Wall Balls (ADV: 15)
6 Pull Ups or Dual DB Row, Ring or Table Row (ADV: C2B)
50m Farmer Carry or Odd Object Carry

@ 0:00, 6:00, 12:00, 17:00 stop and perform 1:00 of max holding of choice:
– Plank, Side Plank
– Hollow/ Modified Hollow
– Overhead DB or KB Hold
– HS Hold

SATURDAY

15 Devils Press (Super light weights, 21-15-12-9-6)
800m Run or Row
12 Devils Press
600m Run or Row
9 Devils Press
400m Run or Row
6 Devils Press
200m Run or Row
3 Devils Press
70m Run or Row

SUNDAY

Alt EMOM for 10 Minutes
– Max DB Squat Cleans
– Max Situps

Rest 2 minute then

21-15-9
Box Jumps or Step Ups

Renegade Row or DB Push Press 45/25, 50/35,

*200m Run or Row after each set

 

Strength Option 

EMOM for 10 minutes

2 Push Press or Push Jerks Across @ 75-80%

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