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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

CrossFit – Mon, May 5 Snatch Pull (EMOM 6 x 1 climbing to 110%) Snatch (EOMOM 6 x 1 climbing) Start your first working set around 65% Metcon (Calories) 3 Rounds For Reps 4 minute Bike 1 minute to get 5 Strict Pull-ups 4 minute Row 1 minute to get 5 Strict Pull-ups

CrossFit – Sun, May 4 H Y R O X (Time) 2 Rounds 400m ski erg 400m Run 20 KBS 24/16 2 Rounds 400m Row 400m Run 30 Wallballs 20/14

CrossFit – Sat, May 3 Metcon (Time) Partner WOD 5 Rounds For Time: 800m Row 20 Thrusters 65/45 20 Pull-ups 20 Single Arm DB S2OH (50/35)

CrossFit – Fri, May 2 Deadlift (9 X 2) 9 x 2 5 x 2 Climbing directly into 4 x 2 back down in weight to your first set of 2. For example Set 1: 135 Set 2: 155 Set 3: 165 Set 4: 175 Set 5: 185 Set 6: 175 Set 7: 165 Set

CrossFit – Thu, May 1 Back Squat (9 x 2) 9 x 2 5 x 2 Climbing directly into 4 x 2 back down in weight to your first set of 2. For example Set 1: 135 Set 2: 155 Set 3: 165 Set 4: 175 Set 5: 185 Set 6: 175 Set 7: 165

CrossFit – Wed, Apr 30 Floor Press (4 x 3 Climbing) Metcon (Time) 100 – 80 – 60 – 40 DU 100m Farmers Carry 24/16kg KB 10 DB S2OH 50/35

CrossFit – Tue, Apr 29 Clean Pull (6 x 2 EMOM same weight across) 0:00 – 6:00 Every Minute On the Minute x 6 (2 reps) Goal is to work at a weight heavier than your 1RM same weight every set Clean and Jerk (6 x 2 EOMOM same weight across) 9:00 – 21:00 Every

CrossFit – Mon, Apr 28 Snatch Pull (6 x 2 EMOM Same weight across ) 0:00 – 6:00 Every Minute On the Minute x 6 (2 reps) Goal is to work at a weight heavier than your 1RM same weight every set Snatch (EOMOM 6 x 2 same weight across) 9:00 – 21:00 Every Other

CrossFit – Sun, Apr 27 H Y R O X (Time) 2 Rounds 400m ski erg 400m Run 20 barbell thrusters 2 Rounds 400m Row 400m Run 30 Wallballs