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CrossFit – Thu, May 18

CrossFit – Wed, May 17 Power Clean (5-3-1 ) <p>All TNG</p><p>5@50%</p><p>3 @60%</p><p>1 @70%<br />max set of in broken Power Cleans @75%</p><p><br />score is number of TNG unbroken Power cleans you get at 75%</p> Metcon (Time) <p>3 Rounds For Time:</p><p>400m Run</p><p>21-15-9 Thrusters (95/65)</p><p>12/9 Cal Bike</p> Extra Work (Weight) <p>Build to a heavy single strict press</p>

CrossFit – Tue, May 16 Metcon (5 Rounds for reps) <p>Deadlift</p><p>10-8-6-4-2 for total load</p> Metcon (Time) <p>Partner WOD</p><p>2 Rounds For Time:</p><p>100/80 Cal Row</p><p>30 Power Snatches (95/65)</p><p>30 Over the Bar Burpees</p><p>30 Pull-ups</p> Extra Work <p>2 rounds</p><p>25 cal bike</p><p>25 GHD’s</p><p>25 cal ski erg</p><p>25 GHD’s</p>

CrossFit – Mon, May 15 Back Squat (6-4-2-6-4-2) <p>6 @70%<br />4 @75%<br />2 @85%<br />6 @70%<br />4 @80%<br />2 @85-90%</p> Metcon (AMRAP – Rounds and Reps) <p>AMRAP X 15</p><p>6 T2B</p><p>30 DU</p><p>1-2-3-4……DB front rack squats (50/35)</p><p>Continue to add one DB squat each round</p> Extra work <p>16 sets:</p><p>200m run or row or ski erg or 9/12cal Bike</p><p>-

CrossFit – Sat, May 13 Metcon (Time) <p>partner WOD</p><p>2 Rounds</p><p>30-20-10</p><p>Double DB box step-ups</p><p>Cal Row</p><p>Upper body pull</p><p> </p><p>round 1 Pull-ups</p><p>round 2 C2B</p><p>round 3 bar MU</p>

CrossFit – Fri, May 12 Deadlift (Build to a heavy set of 5) Metcon (Time) <p>5 Rounds for time</p><p>12 Deadlifts 155/105</p><p>10 Kipping HSPU</p><p>60 DU</p> Extra work (Time) <p>2 Rounds</p><p>100m Farmers carry 70/50</p><p>50 GHD sit-ups</p><p>25 burpee box Jumps</p>

CrossFit – Thu, May 11 Metcon (Time) <p>Partner WOD</p><p>250 Cal Row</p><p>100 Goblet squats ((24/16kg)</p><p>80 strict ring dips</p>

CrossFit – Wed, May 10 Push Jerk (Work to a heavy set of 3) Metcon (Time) <p>5 Rounds</p><p>5 clean and jerk(135/95)</p><p>10 T2B</p><p>15 box jumps</p>

CrossFit – Wed, May 10 Push Jerk (Work to a heavy set of 3) Metcon (Time) <p>5 Rounds</p><p>5 clean and jerk(135/95)</p><p>10 T2B</p><p>15 box jumps</p>

CrossFit – Wed, May 10 Push Jerk (Work to a heavy set of 3) Metcon (Time) <p>5 Rounds</p><p>5 clean and jerk(135/95)</p><p>10 T2B</p><p>15 box jumps</p>