wod

CrossFit Workouts for Week of 5/24-5/29/2021

Monday, May 24th  

WORKOUT

EMOM x 21 MINUTES

MIN 1 – 18/15 Cal Row

MIN 2 – 12 Knees to Elbow

MIN 3 – :50 Max Crossbody Mountain Climbers

(Score is Lowest Reps of Mt. Climbers)

NCMETCON ATHLETE VIDEO https://vimeo.com/551796596/835cd998dd

Tuesday, May 25th

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to a Moderate-Heavy 5-Rep TNG Power Clean and Jerk

(Score is Weight)

WORKOUT

FOR TIME

10 Clean & Jerks (155/105)|(115/75)

20/15 Cal Bike

10 Clean & Jerks

20/15 Cal Bike

15 Bar Muscle-Up

10 Clean & Jerks

20/15 Cal Bike

15 Bar Muscle-Up

30 Burpees Over Bar

(Score is Time)

BMU Option 1: Jumping Bar Muscle-Up

BMU Option 2: Up-Down Pull-Up

NCMETCON ATHLETE VIDEO https://vimeo.com/551800354/c7a0dcc54c

Wednesday, May 26th  

STRENGTH

5-4-3-4-3-2

Back Squat

*Start Moderate build to Heavy. Wave loading.

(Score is Weight)

WORKOUT

3 ROUNDS FOR TIME

20 DB Front Squats (50/35)|(35/20)

20 Hand Release Push-Ups

(Score is Time)

NCMETCON ATHLETE VIDEO https://vimeo.com/551804776/7c2d3dca5d

Thursday, May 27th

WORKOUT

3 SETS FOR QUALITY

1000/800m Row

5/5 KB or DB Turkish Get-Ups

(Athlete Choice, Heavy)

20/20 Single Arm KB or DB Hollow Body Flutter Kicks

25 Plate Ground to Overhead (45/35)|(35/25)

-Rest 2:00 b/t Sets-

(No Measure)

OPTIONAL FINISHER

4 ROUNDS FOR TIME

100m Shuttle Run (25m Increments)

30 Russian Twists (Weighted Optional)

(Score is Time)

NCMETCON ATHLETE VIDEO https://vimeo.com/551811148/275b7a7240

Friday, May 28th

SKILL

ON A 10:00 RUNNING CLOCK…

Practice HS Hold or HS Walk

(No Measure)

BENCHMARK WORKOUT

“RANNIE”

FOR TIME 50-40-30-20-10*

Double Unders

Sit-ups**

*400m Run After Each Full Round

**GHD Optional

(Score is Time)

NCMETCON ATHLETE VIDEO https://vimeo.com/551816138/19bcd46cf3

Saturday, May 29th

PARTNER WOD – TBA

Bring a friend to class for a fun partner workout, or be paired up with a fellow athlete!

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