Uncategorized

CrossFit – Fri, May 23 Shoulder Press (10 x 3 60% ) 10 x 3 60% same weight for all sets

CrossFit – Thu, May 22 Floor Press (6 x 3 add weight each set) 6 x 3 add weight each set Metcon (AMRAP – Reps) On the 2:00 x 8 Rounds: 100 Meter Farmer’s Carry Max Dumbbell Reps Rounds 1-3-5-7: Dumbbell Goblet Squats Rounds 2-4-6-8: Dumbbell Push-ups Dumbbells: 50 / 35 lbs Score: Total Dumbbell

CrossFit – Wed, May 21 Power Clean (3 x 5 75%) 3 x 5 75% Same Weight all sets Behind the Neck Split Jerk (BTN) (Checkmark) 3 x 5 not to be done heavier than 70-75% 1RM Split Jerk Metcon (Time) For Time]: 2 Rounds: 50 DU5 Power Cleans 2 Rounds: 40 DU4 Power Cleans

CrossFit – Tue, May 20 Front Squat (3 x 5 75% same weight as last week ) 3 x 5 75% same weight as last week

CrossFit – Mon, May 19 Shoulder Press (5 x 5 72%) 5 x 5 72% a little heavier than last week same weight for all sets Back Squat (4 x 2) 2 x 2 75% 2 x 2 80% Metcon (Time) 2 Rounds 15 Strict Pull-ups 30 KBS 24/16kg 600m Run RX Kipping Pull-ups goal

CrossFit – Sun, May 18 H Y R O X (Time) 200m Run 800m Ski Erg 400m Run 1,000m C2Bike 600m Run 800m Row 800m Run 15 Burpee Box Jumps

CrossFit – Sat, May 17 Metcon (Calories) [TEAMS OF 3]5 Rounds Each x AMRAP 2: “X” Power SnatchesMax Calorie Echo Bike Round 1: 18 Power Snatches Round 2: 15 Power Snatches Round 3: 12 Power Snatches Round 4: 9 Power Snatches Round 5: 6 Power Snatches * One Teammate Does Full 2 Minutes, Then Switch

CrossFit – Fri, May 16 Shoulder Press (10 x 1 90% same weight across) Metcon (Time) 30 T2B 2,400m Run 30 T2B 2,400m Run

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