CrossFit – Sat, May 20 Metcon (Time) 3 Rounds For Time 30 Synchro Alternating Dumbbell Snatches 30 Weighted Box Step Overs 30 Synchro AbMat Situps 30 Calorie Bike/Ski/Row *Rest 1:00b/t rounds RX – 35/25 24/20 RX+ – 50/35 Step Ups – You go, I go
CrossFit – Fri, May 19 PK (Time) 5 Rounds for Time 10 Back Squats (225/155 lb) 10 Deadlifts (275/185 lb) 400 meter Sprint 2 minutes Rest In Honor of U.S. Army Capt. Andrew Pedersen-Keel, of South Miami, Florida, died March 11, 2013 https://www.crossfit.com/workout/2015/07/03#/comments
CrossFit – Thu, May 18 Metcon (AMRAP – Reps) Minute 1: 50 Double-UndersMinute 2: 20 T2B (K2E/L-Sit/Hanging Knee Raises)Minute 3: 10 Shuttle Sprints (1 rep=25ft.)Minute 4: 10 OTS SB Throws 150/100 *If you choose to scale the weight of the sandbag remember to still keep it heavy Metcon Coach led mobility
CrossFit – Wed, May 17 Metcon (Weight) 10×1 of the following snatch complex: 1 Full Snatch 2 Overhead Squats 1 Behind the NeckJerk Rest :45 – :60 b/tsets Begin at 50-55% & add weight every set. Metcon (AMRAP – Rounds and Reps) 12 AMRAP:9 Echo Bike Cals6 Strict HSPU (Abmat HSPU/Box Pike HSPU/Pike HSPU)3 Ring
CrossFit – Tue, May 16 Metcon (Time) Everything programmed today will be prescribed to be completed in a weighted vest. 20/14 4x800m Run AFAP; Rest 2:1 Timecap: 30 minutes Metcon (AMRAP – Rounds and Reps) 20 AMRAP:5 Pull-ups (Banded Strict PU/Jumping PU/Barbell PU)10 Push-ups (Abmat PUP/Box PUP/Knee PU)15 Air Squats
