(435) 764-0412 eric@crossfitmagnolia.com

Workout Of The Day

5/7/2019; Tuesday

CrossFit Magnolia – CrossFit

Metcon (Time)

5 rounds:

21 cal row

15 hang snatch (75/55)

9 strict press (75/55)

5/5/2019; Monday

CrossFit Magnolia – CrossFit

Bench Press (1RM)

Dottir WOD (Time)

12 C2B pull-ups

21 deadlifts (185/125)

9 C2B pull-ups

15 cleans (185/125)

6 C2B pull-up

9 S2O (185/125)

Rx+ = Bar MU & 225/155

5/3/2019; Friday

CrossFit Magnolia – CrossFit

Deadlift (1×3, work up to heaviest 3-rep)

Metcon (Time)

6 rounds:

20/14 push-ups

14 SDHP (95/65)

100m run

5/3/2019; Thursday

CrossFit Magnolia – CrossFit

Overhead Squat (1RM)

Front Squat (1RM)

Metcon (Time)

5 rounds:

8 power snatches (135/95)

10 OHS (135/95)

12 sit-ups (50/35)

[Rx+ = 155/105]

*If you can’t do snatches and/or OHS, do WOD 2

Metcon (Time)

5 rounds:

8 power cleans (135/95)

10 front squats (135/95),

12 PVC sit-ups

[Rx+ = 155/105]

5/1/2019: Wednesday

CrossFit Magnolia – CrossFit

Bench Press (1×3, work up to heaviest 3-rep)

Metcon (AMRAP – Rounds and Reps)

15 min amrap:

300/250m row

10 bench press (155/95)

ONLY if your bench press 1RM is 285+ for men or 170+ for women, then Rx+ = 205/125

4/30/2019; Tuesday

CrossFit Magnolia – CrossFit

Metcon (Weight)

30 min EMOM, alt b/w:

1 clean (AHAP)

3 wall climbs

4/29/2019; Monday

CrossFit Magnolia – CrossFit

Back Squat (1×3; work up to heaviest 3-rep)

Metcon (Time)

Team of 2:

100 pull-ups

100 back squats (155/105)

100 burpees

Back squats are from the ground.

Break up as you wish between partners. But you MUST finish all of one movement before going to next.

Rx+ + 175/120

4/26/2019; Friday

CrossFit Magnolia – CrossFit

Back Squat (1×4, working up to heaviest 4-rep)

Metcon (Time)

5 rounds:

10 HSPU

15 kb swings (70/53)

1:00 wall sit

04/25/2019; Thursday

CrossFit Magnolia – CrossFit

Snatch (1RM)

Power Snatch (1RM)

Metcon (Time)

5-4-3-2-1:

– snatch @ 90% 1RM

– 20 T2B after each round

*If you squat snatch during skill work, do squat snatch. If you power snatch during skill work, do power snatch.

4/24/2019; Wednesday

CrossFit Magnolia – CrossFit

Bench Press (1×4, work up to heaviest 4-rep)

Metcon (AMRAP – Rounds and Reps)

18 min amrap:

2,4,6,8…:

lunges (115/75)

S2O (115/75)

*100m run after every round