5th Element Combat Fitness | Fort Lauderdale
Every Second Counts

WOD

CrossFit YP1 Workout of the Day (WOD) — Week Preview

19 May 2019

Today we will NOT have Yoga at 9 AM. We apologize for any inconvenience.

Strength

Split Jerk

Build to a heavy single

*prioritizing form over load. Stay fast and solid. 
*rest as needed as you build

WOD

3 RFT:

300 m run
30 ab mat sit ups
400 m row
30 m Dbl KB front rack carry* very HEAVY


20 May 2019

Strength

8 rds, one every 1:30
2 front squats

*start moderate and get to something heavy

WOD

5 RFT
10 strict ring dips
1 min row for max calories

*score is total ring dips plus total calories rowed


21 May 2019

WOD

3x8

Single arm DB row

*AHAP

*work with a partner – one works one rests

WOD

With a partner

AMRAP 18:

12 alt arm DB snatch (50/35)
12 C2B
12 cal bike 

*one partner works at a time
*divide work evenly
*split up work as wished


22 May 2019

Strength

2 x 12

DB Deltoid Flys

Superset with

Snatch Mobility: Alt between
1. 30 sec - 1 min of wrist stretches 
2. 5 Sots presses

HERO WOD

“RANDY”

For tIme:

75 Power Snatch (75/55)

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed in the line of duty February 6, 2008.
The "Randy" Hero WOD was first posted on crossfit.com as the workout of the day for Wednesday, February 13, 2008 (080213).

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Olympic Lifting (Barbell Wednesday @ 6:15 PM only!)

Barbell Technique

Split Jerk

3x3 @ 70%
3x2 @ 80%
3x1 @ 90%

*Build to heavy triple

Barbell Strength

Squat Clean

3x10

Barbell WOD

Every 1:30 x 6 Rounds:

4 Clean & Jerk

*build every 1:30 if possible


23 May 2019

STRENGTH

Every 2:00 for 10 rds:

1 Hang Power Clean + 2 Push Jerk

*Build every round

WOD

AMRAP 10:

5 Push Press (115/85)
7 Burpee Bar Jump Overs
9 TTB


24 May 2019

STRENGTH

Single Leg KB Deadlift

3x12

*Build to heavy set of 8

WOD

Buy-in: 500 meter run

5 RFT:

11 Deadlifts (225/185)
14 Single Arm DB Thruster (40/25)


25 May 2019

STRENGTH

Ring Dip Practice

or 

weighted ring dips for time

*15 min time cap

WOD

"Reverse Pyramid"

For Time:

50 Lunges
40 Double Unders
30 Box Jumps (24” / 20”)
200 meter Sandbag Bearhug Carry 
10 Box Dips
40 Lunges
30 Double Unders
20 Box Jumps (24” / 20”)
100 meter Sandbag Bearhug Carry
30 Lunges
20 Double Unders
10 Box Jumps (24” / 20”)
20 Lunges
50 meter Sandbag Bearhug Carry
10 Box Dips