CrossFit – Mon, May 15 Metcon (Weight) 10×1 of the following clean complex: 1 Clean (squat)+ 2 Front Squats+ 1 Split Jerk Rest 45-60 secs btwn sets. Begin at 50-55% & add weight every set. Record heaviest lift. Metcon (AMRAP – Reps) 4 Rounds of… 5:00 AMRAPBuy-In: 500m Row1 Double DB Thruster 50/351 Burpee Box
CrossFit – Sat, May 13 Saturday Community Wod Partner wod! Work to rest! Metcon (5 Rounds for reps) 5×4 Min Metcons. You have four mins to complete the following movements-rest in the time remaining. 1) 600M Run w/partner 2) 80 Cal Row(RX+ Bike) 3) 80 Wall Ball Shots@20/14 4) 60 Synchro Russian KB Swings@53/36 5)
CrossFit – Fri, May 12 Small (Time) 3 Rounds For Time 1,000 meter Row 50 Burpees 50 Box Jumps (24/20 in) 800 meter Run In honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009 https://www.wodconnect.com/workouts/small
CrossFit – Thu, May 11 Metcon (Weight) 10 EMOM: Odd: 1 Power Clean 1 Clean 1 Jerk (Do not exceed 75% of 1RM) Even: 1 Rope Climb Metcon Coach led mobility
CrossFit – Wed, May 10 Metcon (Weight) A) Bench Press5×5 at 55-60% of 1 RM; Rest 30 secs B) Strict HSPU5×5; Rest 30 secs Metcon (AMRAP – Rounds and Reps) 20 AMRAP:5 Pull-ups10 Ring/Matador Dips15 Calories Ski/Row Rx+ C2B
