Wednesday 2016.05.18

May 17, 2016

Strength

Complete all rounds of an exercise before moving on.

• 3 Rounds of 6-10 L-Ups with 1:00 rest.
• 4 Rounds of 6-10 Strict Dips with :30 rest.
• 100 Arch Ups for time and quality.

Conditioning

Every 4:00, for 5 sets:

• 200m Sandbag run
• 10 Burpees over the sandbag

Tuesday 2016.05.17

May 16, 2016

Strength

Test 1 Rep Max Clean and Jerk.

Conditioning

4 Rounds for time:

• 20 Air Squats
• 15 Dumbbell Hang Power Cleans (35/25)
• 20 Dumbbell Push Press (35/25)

Monday 2016.05.16

May 15, 2016

Strength

Test 1 Rep Max Snatch

Conditioning

Performance:  “Amanda”

9-7-5 reps for time:

• Muscle Ups
• Squat Snatch (135/95)

Fitness:

• 21 Pull Ups
• 9 Hang Squat Snatch (95/65)
• 15 Pull Ups
• 7 Hang Squat Snatch
• 9 Pull Ups
• 5 Hang Squat Snatch

Saturday 2016.05.14

May 13, 2016

Weightlifting has been moved to 12PM! We are holding a mock weightlifting meet, please come out and lift; all skill levels are welcome!

1000 CrossFit

Teams of 2 or 3, OPWAAT, for time:

• 104 Wall Balls (20/14)
• 52 Pull Ups

Immediately into…

4 Rounds of:

• 28 Alternating Reverse Lunges with Kettlebell Goblet Hold (53/35)
• 15 Power Cleans (115/75)

Immediately into…

3 Rounds of:

• 400m Run
• 40 Abmat Sit Ups
• 7 Deadlifts

Friday 2016.05.13

May 12, 2016

Reminder: Weightlifting this Saturday is has been moved to 12PM! We are holding a mock weightlifting meet, please come out and lift; all skill levels are welcome!

Strength

Every minute, on the minute, for 8:00:

Performance:  Front Squat x 1 @ 85-90%

Fitness:  Front Squat x 1-2 @ 20X1

Conditioning

10 Rounds for Time:

• 100m Run
• 1 Legless Rope Climb