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5/21/15 WOD


CrossFit Prototype | Prototype MMA – CrossFit

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Clean + Push Jerk + Push Jerk (Build to a heavy single; 10 min)

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

5/20/15 WOD


CrossFit Prototype | Prototype MMA – CrossFit

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Bench Press (4×6 starting at 75% and building)

Pull-ups (4×6 (build weighted if possible))

Gasser (Time)

3 RFT

800m run

30 box jumps (24/20in)

20 toe to bar

25 min cap

5/19/15 WOD


CrossFit Prototype | Prototype MMA – CrossFit

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Deadlift (5×4 @75-85% 1RM; build off 4/21 (10-20lbs))

*5×4 across for all sets

Single Leg RDL (3×10 each leg; build each set)

Start w/ BW and build using DBs or KBs

Stationary (AMRAP – Rounds and Reps)

10 min AMRAP

14 staggard lunges (BB; use load used for OH) *7 each leg

12 shoulder to OH (115/75lb Rx)

10 burpees over the bars

5/18/15 WOD


CrossFit Prototype | Prototype MMA – CrossFit

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Back Squat (5×3 @80% across)

Wild for the Night (2 Rounds for time)

12 cal row

21 WBS (20/14lb) (30/20lb Rx+)

rest 1:30

5 rds

*Score fastest and slowest rd

5/16/15 WOD


CrossFit Prototype | Prototype MMA – CrossFit

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Run this town (Time)

Relay format

30 min time cap

Teams of 3

100m run x 12-mark time (4 each)

Then

Chipper format

150 burpees

120 Toe to bar

90 Clean and jerk (135/95lb)

Score total time

5/15/15 WOD

CrossFit Prototype | Prototype MMA – CrossFit

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bulgarian split squat (3×10 each leg)

Half kneeling Chop (with band) (3×6 w/ full breath hold 2-3 sec at bottom)

Truth (AMRAP – Reps)

10 min AMRAP

10 DU’s (+10 each rd)

10 KBS (+5 each rd) (53/35lb) (70/44lb Rx+)

+2 MU’s each rd (Rx+)

Ex:

Rd 1 10 DUs/ 10 KBS/ 2 MU

Rd 2 20 DUs/15 KBS/ 4 MU

Rd 3 30 DUs/ 20 KBS/ 6 MU

Rd 4 40 DUs/ 25 KBS/ 8 MU

Rd 5 50 DUs/ 30 KBS/ 10 MU…