Wednesday 180516

Back squat 5-5-5-5-5 reps

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Related:

• CrossFit WOD 180516 Tips With Rory McKernan

Helen

Helen

3 rounds for time of:

Run 400 meters

21 kettlebell swings

12 pull-ups

Men: 1.5-pood kettlebell

Women: 1-pood kettlebell

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Related:

• CrossFit WOD 180515 Tips With Rory McKernan

• Rob Forte and Chris Hogan do Helen

• Helen Demo

Monday 180514

Complete as many rounds as possible in 10 minutes of:

10 deadlifts

20 GHD sit-ups

Men: 275 lb.

Women: 185 lb.

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Related:

• CrossFit WOD 180514 Tips With Rory McKernan

• Simplifying the Deadlift With Coach Glassman

• Midline Stabilization: The GHD Sit-Up

Saturday 180512

3 rounds for time of:

50 medicine-ball cleans

Run 800 meters

Men: 20-lb. ball

Women: 14-lb. ball

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Related:

• CrossFit WOD 180512 Tips With Rory McKernan

• The Medicine-Ball Clean

Friday 180511

4 rounds for time of:

60-second handstand hold

60-second static hang

15 dumbbell shoulder presses

15 weighted pull-ups

Men: Use 2 50-lb. DBs for presses, 1 for pull-ups

Women: Use 2 35-lb. DBs for presses, 1 for pull-ups

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Related:

• CrossFit WOD 180511 Tips With Rory McKernan

• The Dumbell Press

Thursday 180510

5 rounds for reps of:

2 minutes of burpee box jumps

Rest 1 minute

Men: 36-in. box

Women: 30-in. box

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Related:

• CrossFit WOD 180510 Tips With Rory McKernan

Tuesday 180508

For time:

3 rounds of:

    5 bar muscle-ups

    5 snatches

Then, 3 rounds of:

    15 deadlifts

    30 squats

Then, 3 rounds of:

    5 bar muscle-ups

    5 cleans

Men: 155 lb.

Women: 105 lb.

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Related:

• CrossFit WOD 180508 Tips With Rory McKernan

• The Kipping Bar Muscle-Up

Monday 180507

For time, fast and heavy:

21 dumbbell thrusters

Run 400 meters

18 dumbbell thrusters

Run 400 meters

15 dumbbell thrusters

Run 400 meters

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Compare to 170101.



Related:

• CrossFit WOD 180507 Tips With Rory McKernan

• The Dumbbell Thruster

Sunday 180506

Push press 3-3-3-3-3-3-3 reps

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Related:

• CrossFit WOD 180506 Tips With Rory McKernan

• Points of Performance in the Push Press

Friday 180504

5 rounds for time of:

1 sub-0:45 250-m row

50 unbroken double-unders

If the row takes longer than 45 seconds, or you trip up on your double-unders, redo it before moving back to the other exercise.

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Related:

• CrossFit WOD 180504 Tips With Rory McKernan

• Fixing Common Rowing Errors