CrossFit MPH – WOD

Metcon (No Measure)

In Gym:

for time:

10-15-20-15-10

lateral burpee

front squat @ 135/95-lbs.

At Home:

for time:

10-15-20-15-10

lateral burpee over barrier

dumbbell/object front squat –or– 2x squat jump

In Gym:
five rounds, every 2 minutes:
5x shoulder press
five rounds, every 2 minutes:
4x push press
five rounds, every 2 minutes:
3x push jerk

At Home:
5 rounds, every 90 seconds:
5-10 dumbbell/object shoulder press –or– 5-10 atomic pushup
5 rounds, every 90 seconds:
5-10 dumbbell/object push press –or– 6-10 staggered grip pushup
5 rounds, every 90 seconds:
5-10 dumbbell/object push jerk –or– 60-second plank hold

five rounds for time:
15x strict ring dip –or– dip option
400m run –or– (50x mountain climber + 50x jumping jack)

as many rounds as possible in 11 minutes:
5x power snatch @ 95/65-lbs. –or– 10x single-arm snatch –or– standing long jump
5x overhead squat –or– 5x goblet squat –or– 15x squat
5x strict pull-up –or– 10x sheet row –or– 10x pushup

in teams of two, for time:
200x step-up @ 50/35-lbs., 24/20″ platform –or– lunge option
200x lunge jump
100x box jump, 24/20″ platform –or– max vertical jump
200x sit-up
200x air squat

*Partners will complete the step-ups, lunge jumps and box jumps with only one person working at a time. Partners will complete the sit-ups and air squats at the same time.

In Gym:
push press
5-5-5-5-5

Compare results to August 10, 2018.

At Home:
3 sets; rest amply between sets:
5 strict handstand pushup –or– 5 atomic pushup + max shoulder press, 2-second hold at top of each rep –or– max explosive pushup

then, 3 sets; rest amply between sets:
30-second handstand hold –or– 1-minute plank hold + max push press –or– max dip variation

for time:
21-15-9*
toes-to-bar –or– 2x alternate arm and leg pike-up
single-arm snatch, right @ 50/35-lbs. –or– 4x superman
single-arm snatch, left
4x double under –or– 4x agility lateral hop over object

In Gym:
five rounds, beginning every four minutes:
6x heavy back squat
12x (burpee + box jump, 24/20″ platform)

At Home:
five rounds, beginning every four minutes:
20-30x squat option
12x (burpee + tuck jump)

three rounds for time:
400m run –or– 100 mountain climber
21x swing @ 55/35-lbs. –or– 21x strict sit-up
12x strict handstand pushup –or– atomic pushup