WOD 5.31.19

Warrior’s Path CrossFit – CrossFit

RX: “Pain Optional” (Fitness Test #9) (AMRAP – Reps)

“Pain Optional”

EMOM 12min

3 Front squat (185/125lbs)

AMRAP Ring Dip

for the remaining minute

WOD 5.30.19

Warrior’s Path CrossFit – CrossFit

Metcon (4 Rounds for reps)

Min 1: Max Box Jumps

Min 2: Max Burpee

Min 3: Max Cals Assault Bike

Min 4: Rest

4 Rounds

WOD 5.29.19

Warrior’s Path CrossFit – CrossFit

RX: “Jerk Snatcher” (Fitness Test 8B) (Time)

“Jerk Snatcher”

20 Clean and Jerk

20 Snatch 95/65 lbs

WOD 5.28.19

Warrior’s Path CrossFit – CrossFit

Back Squat

Find a Heavy Set of 2 Back Squats

Metcon (Time)

50 Back Squats @ 50 % of above. Bar must be taken from the floor.

Every minute on the minute STOP and perform 5 burpees.

WOD 5.25.19

Warrior’s Path CrossFit – CrossFit

RX: 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.
To learn more about Murph click here

WOD 5.24.19

Warrior’s Path CrossFit – CrossFit

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Snatch Pull (5-3-1-1-1)

Do NOT exceed 115/85

High-Hang Snatch (5-3-1-1-1)

MUST be SOLID technique – including squat BELOW parallel

Do NOT exceed 115/85

Snatch Balance (5-3-1-1-1)

Do NOT exceed 115/85

Squat Snatch (5-3-1-1-1)

MUST be solid technique before building

Do NOT exceed 115/85

WOD 5.23.19

Warrior’s Path CrossFit – CrossFit

Metcon (Time)

1min Plate OH Hold (35/25)

12 Plate Overhead Walking Lunges

15 Plate Squats

18 Plate Lateral Jump Overs

5 Rounds

WOD 5.22.19

Warrior’s Path CrossFit – CrossFit

Chewbacca (Fitness Test #7) (Time)

Row 1 k

50 Wall Balls (20/14)

40 Box Jumps (24/20)

30 Ring Push Ups

40 KB Swings (24/16 kg)

50 MB Clean

Row 1 k

WOD 5.21.19

Warrior’s Path CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

Run 400m

10 Ab Mat Situp

12 Pistols

100m Farmer’s Carry (50/35lbs)

AMRAP 25min

WOD 5.20.19

Warrior’s Path CrossFit – CrossFit

Outcast (Fitness Test #6) (AMRAP – Rounds and Reps)

5 Power Clean (155/115)

8 Pull Ups

30 Double Unders

AMRAP 16