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CrossFit WOD, May 31, 2022

PPLAdmin May 30, 2022

5/31/22
Win a free weekend get away competition starts tomorrow. Check your email for details

Weightlifting
Push Press (5×1 all at 80% of PP 1 RM)
5 Sets:
1 Push Press + 1 Push Jerk + Split Jerk

All Sets @ 80% (of push press)
Off the rack

Metcon
Metcon (Time)
Partner WOD:
5 Rounds For Time:
30/20 Cal Bike
20 Deadlifts 185 / 135 lb
20 V-Ups

After Each Round:
200 Meter Farmers Carry DB 50 / 35 lb’s or KB 24/16KG

100m each on the farmers carry

CrossFit WOD, May 30, 2022

PPLAdmin May 29, 2022

5/30/22

Metcon
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
Half Murph (Time)
For Time:
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m run

CrossFit WOD, May 27, 2022

PPLAdmin May 26, 2022

5/27/22

Weightlifting
Clean and Jerk (4 x 1 75% across)
Warm up with
3×5 Jerk Balance:
– Starting with an empty barbell. Add light weight each set.

Keep it light and focus on weight distribution with your feet and stepping through with your front foot and hips.

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP X 18:
9 Deadlifts 225/155
60 DU
30 Wallballs (20/14lbs)

RX (185/125lbs.)

CrossFit WOD, May 26, 2022

PPLAdmin May 25, 2022

5/26/22

Metcon
Metcon (Time)
5 Rounds
800m Run
30 KBS (24/16kg)
Max unbroken push-ups

*run then KBS then max push-ups* start round 2 once you finish unbroken set of push-ups*

Time Cap 38 minutes

CrossFit WOD, May 26, 2022

PPLAdmin May 25, 2022

5/26/22

Metcon
Metcon (Time)
5 Rounds
800m Run
30 KBS (24/16kg)
Max unbroken push-ups

*run then KBS then max push-ups* start round 2 once you finish unbroken set of push-ups*

Time Cap 38 minutes

CrossFit WOD, May 25, 2022

PPLAdmin May 24, 2022

5/25/22

Weightlifting
Front Squat (3 x 2 80% across, then build to heavy single)

Metcon
Metcon (Time)
10 Rounds for Time
200m Run or 250m Row
10 Double DB Lunges in place
10-9-8-7-6-5-4-3-2-1
Double DB S2OH

20 minute time cap
(Score is time. Add 1 sec for every missed rep. Every 100m = 1 Rep)

Note: S2OH decreases by one rep every round.

CrossFit WOD, May 25, 2022

PPLAdmin May 24, 2022

5/25/22

Weightlifting
Front Squat (3 x 2 80% across, then build to heavy single)

Metcon
Metcon (Time)
10 Rounds for Time
200m Run or 250m Row
10 Double DB Lunges in place
10-9-8-7-6-5-4-3-2-1
Double DB S2OH

20 minute time cap
(Score is time. Add 1 sec for every missed rep. Every 100m = 1 Rep)

Note: S2OH decreases by one rep every round.

CrossFit WOD, May 25, 2022

PPLAdmin May 24, 2022

5/25/22

Weightlifting
Front Squat (3 x 2 80% across, then build to heavy single)

Metcon
Metcon (Time)
10 Rounds for Time
200m Run or 250m Row
10 Double DB Lunges in place
10-9-8-7-6-5-4-3-2-1
Double DB S2OH

20 minute time cap
(Score is time. Add 1 sec for every missed rep. Every 100m = 1 Rep)

Note: S2OH decreases by one rep every round.

CrossFit WOD, May 25, 2022

PPLAdmin May 24, 2022

5/25/22

Weightlifting
Front Squat (3 x 2 80% across, then build to heavy single)

Metcon
Metcon (Time)
10 Rounds for Time
200m Run or 250m Row
10 Double DB Lunges in place
10-9-8-7-6-5-4-3-2-1
Double DB S2OH

20 minute time cap
(Score is time. Add 1 sec for every missed rep. Every 100m = 1 Rep)

Note: S2OH decreases by one rep every round.

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