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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Post time and load to comments.

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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Post time to comments.

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Related:

• CrossFit WOD 180504 Tips With Rory McKernan

• Fixing Common Rowing Errors

Thursday 180503

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

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Compare to 171213.



Related:

• CrossFit WOD 180503 Tips With Rory McKernan

• Front Squat Development With Pat Sherwood

Wednesday 180502

Run 5,000 meters

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Post time to comments.

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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Post rounds completed to comments.

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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Post time to comments.



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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Post time to comments.



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