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CrossFit – Thu, May 15 Floor Press (3 x 6 75% Across) Metcon (AMRAP – Rounds and Reps) AMRAP X 20 500/425m Row 80 Sit-ups

CrossFit – Wed, May 14 Hang Clean (4 x 3 75-80% ) 2 x 3 75% 2 x 3 80% Behind the Neck Split Jerk (BTN) (Checkmark) 3 x 3 Climbing but not to exceed 70% of split jerk max. Off the rack Metcon (Time) Partner WOD 8 Rounds For Time 10 Pull-ups 20 Push-ups

CrossFit – Tue, May 13 Front Squat (3 x 5 75% of 1 RM) Metcon (Time) 5 Rounds For Time: 15/12 Calorie Row 9 Front Squats 115/85 goal is sub 15 Extra Work (Checkmark) 5 Rounds 8 Ring Push ups 5 Strict Pull-ups

CrossFit – Mon, May 12 7 Week Strength Program This is our first week of 7. Shoulder Press (5 x 5 70% 1RM) Metcon (Time) 5 Rounds for Time: 10 Push Press 95/65 10 Barbell Back Rack Reverse Lunges 95/65 10 Burpees to target

CrossFit – Sun, May 11 Metcon (Time) 5 Rounds 10 Burpee Box Jumps 500m Ski Erg 10 KBS 24/16kg 500m Row 10 Thrusters 75/55 12/9 Calorie Bike

CrossFit – Sat, May 10 Metcon (Time) Partner WOD 60 Double DB Box Step ups 20″ 90 T2B 120 DB S2OH DB 50/35

CrossFit – Fri, May 9 Metcon (AMRAP – Reps) 5 Rounds x AMRAP 2: 5 Strict Pull-ups Bike in remaining time 5 Rounds x AMRAP 2: 60 DU Row in remaining time 5 Rounds x AMRAP 2: 30 AbMat sit-ups Row in remaining time 5 Rounds x AMRAP 2: 100m Farmers carry 35/25lbs DB Row

CrossFit – Thu, May 8 Back Squat (Build to a heavy set of 2) Metcon (AMRAP – Rounds and Reps) For Time: AMRAP 10: 3 Front Squats 185/125 10 Bar Facing Burpees RX 155/105

CrossFit – Wed, May 7 Floor Press (5 x 2 Climbing) 5 x 2 climbing Metcon (AMRAP – Rounds and Reps) Partner Up AMRAP 30: 30/24 Calorie Row 30 Wallballs 20/14 30 Box Jumps 24/20″ goal is 6-8 rounds

CrossFit – Tue, May 6 Clean Pull (6 x 1 EMOM climbing to 110%) Clean and Jerk (6 x 1 EOMOM Climbing) Start your first working set around 65% Metcon (Time) 5 Rounds For Time 400m Run 8 Power Cleans 155/105