May 24, 2016
Strength
Every minute, on the minute, for 12:00:
Performance: Power Clean x 1.1
Fitness: Hang Power Clean x 2
Build across the twelve sets.
Conditioning
For time:
- 800m Run
- 30 Russian Kettlebell Swings (70/53)
- 400m Run
- 20 Russian Kettlebell Swings
- 200m Run
- 10 Russian Kettlebell Swings
14:00 Time Cap
May 23, 2016
Conditioning
4 Rounds for times:
- 12/9 Calories on the Assault Bike
- 100m Sprint
- 10 Burpees over the Box (24/20)
Rest 6:00 between rounds
100% effort on every round! Sprint!
May 22, 2016
Strength
Test 1 Rep Max Bench Press
Conditioning
3 Rounds for time:
- 55 Double Unders
- 15 Chest to Bar Pull Ups
- 5 Hang Power Cleans (155/105)
May 20, 2016
0845 Weightlifting
1000 CrossFit
4 Person Teams, one person working at a time:
- 4 minutes max Ground-to-Overhead (135/95)
Rest 2 minutes, then for time:
- 100 Chest-to-Bar Pull Ups
- 20 Team Sit Ups (arms interlaced)
- 100 Kettlebell Snatches (53/35)
- 20 Team Sit Ups (arms interlaced)
- 100 Box Jumps (30/24)
- 20 Team Sit Ups (arms interlaced)
- 2,000m Row (4 x 500m relay)
35 minute time cap for chipper.
Record number of reps for G2OH & time for chipper
May 19, 2016
Strength
Test 1 Rep Max Front Squat
Conditioning
Performance:
3 Rounds for Time:
- 3 Rope Climbs
- 12 Thrusters (115/75)
Fitness:
3 Rounds for Time:
- 18 Ring Rows
- 12 Thrusters (95/65)
