Wednesday 2016.05.11

May 10, 2016

Conditioning

Every minute, on the minute, for 5:00:

• 50m Sled Sprint

Rest :30

Every minute, on the minute, for 5:00:

• 8-12 Russian Kettlebell Swings

Rest :30

Every minute, on the minute, for 5:00:

• 10/7 Calories on the Assault Bike

Rest :30

Every minute, on the minute, for 5:00:

• 6 Alternating Dumbbell Snatches

Rest :30

Every minute, on the minute, for 5:00:

• 6 Burpee Box Jump Overs (30/24)

Tuesday 2016.05.10

May 9, 2016

Strength

Front Squat

Performance:  4 x 2 @ last week’s heaviest weight

Fitness:  4 x 2-3 @ 20X1

Conditioning

For Time:

• 15 Squat Cleans (155/105)
• 15 Shoulder to Overhead (155/105)
• 45 Wall Balls (20/14)

6:00 Cap

Monday 2016.05.09

May 8, 2016

Strength

Every 2 minutes, for 8 sets:

Performance:  2 Position Snatch

Fitness:  2 Hang Snatches

Conditioning

“Helen”

3 Rounds for time:

• 400m Run
• 21 Kettlebell Swings (53/35)
• 12 Pull Ups

Saturday 2016.05.07

May 6, 2016

0845 Weightlifting

1000 CrossFit

Teams of 4 or 5, for time:

Relay style, each athlete completes a full round before the next team member goes.

• 3 Box Jump Overs (24/20)
• 3 Thrusters (75/55)
• 3 Calories on the Assault Bike

After everyone completes the round of 3, the reps increase to:

• 6 Box Jumps Overs (24/20)
• 6 Thrusters (75/55)
• 6 Calories on the Assault Bike

After everyone completes the round of 6, the reps increase to 9, then 12, then 15.  Once everyone has completed the round of 15, the workout is over.

25:00 Cap

Friday 2016.05.06

May 5, 2016

Strength

Complete all rounds of an exercise before moving onto the next exercise.

• 3 Rounds of 15-25 Push Ups with :45 rest.
• 3 Rounds of :20 Hanging L-Sit Hold with :30 rest.
• 3 Rounds of :15-:20 Ring Support Hold with :30 rest.

Rest 2:00 between exercises.

Conditioning

For Time:

• 800m Run
• 60 Toes to Bar
• 40 Deadlifts (165/115)
• 20 Front Squats (165/115)
• 10 Muscle Ups

18:00 Cap