Thursday 180503

Front squat 1-1-1-1-1-1-1-1-1-1 reps

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Related:

• CrossFit WOD 180503 Tips With Rory McKernan

• Front Squat Development With Pat Sherwood

Wednesday 180502

Run 5,000 meters

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Compare to 160215.



Related:

• CrossFit WOD 180502 Tips With Rory McKernan

• 5K Trail Run With the CrossFit Media Team

Jack

Jack

Complete as many rounds as possible in 20 minutes of:

10 push presses

10 kettlebell swings

10 box jumps

Men: 115-lb. presses, 1.5-pood swings, 24-in. box

Women: 80-lb. presses, 1-pood swings, 20-in. box

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Compare to 140324.



Related:

• CrossFit WOD 180430 Tips With Pat Sherwood

• Fixing the Dip in the Push Press

Sunday 180429

Overhead squat 5-5-5 reps

Snatch balance 3-3-3 reps

Hang squat snatch 1-1-1 reps

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Compare to 170920.



Related:

• CrossFit WOD 180429 Tips With Pat Sherwood

• Overhead Squat Development With Pat Sherwood

• The Snatch Balance

• The Hang Snatch

Saturday 180428

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 if you trip up on your double-unders, redo it before moving back to the other exercise.

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Related:

• CrossFit WOD 180428 Tips With Pat Sherwood

• Fixing Common Rowing Errors

Thursday 180426

For time, using a single dumbbell:

10 weighted pull-ups

40 overhead lunges

10 weighted pull-ups

30 snatches, alternating arms

10 weighted pull-ups

20 overhead squats, 10 each arm

10 weighted pull-ups

10 Turkish get-ups

10 weighted pull-ups

Men: 50-lb. dumbbell

Women: 35-lb. dumbbell

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Related:

• CrossFit WOD 180426 Tips With Pat Sherwood

• Weighted Pull-Up Variations

Wednesday 180425

10 rounds, each for time:

5-10-15-yard shuttle sprint

Each sprint is 5 yards out and back, then 10 yards out and back, then 15 yards out and back (60 yards total).

Rest as needed between sprints.

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Post all 10 times to comments.



Related:

• CrossFit WOD 180425 Tips With Pat Sherwood

• CrossFit Football—Shuttle Runs: Part 1

Otis

Otis

Complete as many reps as possible in 15 minutes of:

1 back squat, 1 shoulder press, 1 deadlift

2 back squats, 2 shoulder presses, 2 deadlifts

3 back squats, 3 shoulder presses, 3 deadlifts

Etc.

Use 1½ body weight for the squats and deadlifts and ¾ body weight for the presses.

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Sunday 180422

AGOQ Workout 4

Complete as many rounds as possible in 5 minutes of:

9 handstand push-ups

6 burpees

3 snatches

Men:  165 lb.

Women: 115 lb.

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Related:

• CrossFit WOD 180422 Tips With Pat Sherwood

• The Kipping Handstand Push-Up

Saturday 180421

AGOQ Workout 3

Complete as many rounds as possible in 20 minutes of:

50 wall-ball shots

100 double-unders

50-ft. handstand walk

100 double-unders

50-cal. row

100 double-unders

50-ft. handstand walk

100 double-unders

Men: 20-lb. ball to a 10-ft. target

Women: 14-lb. ball to a 9-ft. target

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Post rounds completed to comments.



Related:

• CrossFit WOD 180421 Tips With Pat Sherwood

• The Handstand Walk