CrossFit MPH – WOD

Metcon (No Measure)

In Gym:

as many rounds as possible in 20 minutes:

5x strict chest-to-bar pull-up

5x front squat @ 185/125-lbs.

40x double under

At Home

as many rounds as possible in 20 minutes:

5x strict chest-to-bar pull-up –or– 10x sheet row –or– 60-second plank hold

10x object front squat –or– 25x air squat

40x double under –or– 25x elevated toe tap

In Gym:
for time:
75x swing @ 55/35-lbs.
1-mile run
75x swing

then, 2-3 rounds:
10-15x dumbbell shoulder press, 1-second hold at top of rep
10-15x dumbbell biceps curl

At Home:
for time:
75x object swing –or– 50x burpee
1-mile run –or– 3 rounds of (50x jumping jack + 25x sit-up)
75x object swing –or– 50x burpee

then, two rounds:
15-20x object shoulder press, 1-second hold at top of rep –or– dip option
10-15x object biceps curl –or– 10-15x strict sit-up

Rest Day

Rest day

In Gym:
every minute, on-the-minute, for 20 minutes:
minute 1: 10x strict ring dip
minute 2: max weighted step-up @ 50/35-lbs.
minute 3: 15x pushup
minute 4: max weighted step-up

At Home:
every minute, on-the-minute, for 20 minutes:
minute 1: 15x dip option
minute 2: max weighted lunge –or– lunge jump
minute 3: 15x pushup
minute 4: max weighted lunge –or– lunge jump

In Gym:
deadlift
5-5-3-3-3-2-2-2-2

*Begin each round every three minutes.

At Home:
two cycles, as many rounds as possible in 6 minutes; rest two minutes between cycles:
5x devil’s press –or– (burpee + tuck jump)
10x alternate arm/alternate leg pike-up
20x mountain climber

In Gym:
as many rounds as possible in nine minutes:
9x front squat @ 135/95-lbs.
9x toes-to-bar
9x push jerk

then, take nine minutes to build up to a heavy jerk (from the rack).

At Home:
as many rounds as possible in 13 minutes:
9x object front squat –or– 18x air squat
9x virtual toes-to-bar
9x object jerk –or– atomic pushup

In Gym:
in teams of three, for time:
63x dumbbell hang power clean @ 100/70-lbs.
21x rope climb, standing start
45x dumbbell hang power clean
15x rope climb
27x dumbbell hang power clean
9x rope climb

All partners can work at the same time on the cleans. Only one partner may work on the rope climbs at a time. The clean work must be evenly distributed, but the rope climb work does not need to be.

At Home:
for time:
21x object hang power clean –or– standing long jump
21x strict pull-up –or– 42x weighted object renegade row –or– 63x bodyweight renegade row
30x object hang power clean –or– standing long jump
15x strict pull-up –or– 30x weighted object renegade row –or– 45x bodyweight renegade row
9x object hang power clean –or– standing long jump
9x strict pull-up –or– 18x weighted object renegade row –or– 27x bodyweight renegade row

In Gym:
in a 17-minute window:
800m run
50x burpee
400m run
25x burpee
200m run
15x burpee
max double under

then, one round:
max strict pull-up

At Home:
in a 17-minute window:
800m run –or– (50x jumping jack + 50x high knees + 50x lateral jump + 50x butt kickers)
50x burpee
400m run –or– (25x jumping jack + 25x high knees + 25x lateral jump + 25x butt kickers)
25x burpee
200m run –or– (15x jumping jack + 15x high knees + 15x lateral jump + 15x butt kickers)
15x burpee
max double under –or– v-up

then, one round:
max strict pull-up –or– plank hold

In Gym:
back squat
2-2-2-2-2

*Begin each round every four minutes (80-second timer).

then, three rounds for quality:
12x back squat @ 50% 2RM, 1-second pause at bottom
INTO 15x goblet squat jump

At Home:
four rounds, rest amply between rounds:
1-minute plank hold
10x dumbbell/object squat jump + max dumbbell front squat –or– 10 pause squat jump + max squat

then, three rounds for quality:
12x back squat @ 50% 2RM, 1-second pause at bottom
INTO 15x goblet squat jump