CrossFit – Wed, Jun 7 Metcon (Weight) Bench Press5×5 (RPE 8) Rest 2:00 b/t all sets. Warm-up to a challenging set of 5, rated as an 8 on the RPE scale. Performall sets at an 8. Metcon (Time) 10 Rounds For Time: 5 Wall Ball Shots 20/14″3 Ring Muscle-ups1 Shuttle Sprint 1 Shuttle Sprint=10ft./25ft./50ft. L1:
CrossFit – Tue, Jun 6 Barbell Complex (Weight) Complete the following complex for atotal of 5 sets: RPE for sets: 6-7-7-8-8 Clean First Pull (to the knee) Clean 2 Front Squats Metcon (Time) For Time: 21-15-9 Deficit HSPU 4/3″GHD Sit-ups (GHD to parallel/V-Up/Abmat SU) L1: HSPUL2: 1 Abmat HSPUL3: Box Pike HSPU
CrossFit – Mon, Jun 5 Back Squat (Weight) 5×5 Rate of Perceived Exertion (RPE) 8 Rest 2:00 b/t sets *Warm-up to a challenging set of 5, rated as an 8 on the RPE scale. Athletes will perform all sets at an 8. Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP: 5 Cal Row1 Rope Climb5
CrossFit – Fri, Jun 2 Morrison (Time) 50-40-30-20-10 Reps For Time Wall Ball Shots (20/14 lb) Box Jumps (24/20 in) Kettlebell Swings (1.5/1 pood) In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010 http://www.crossfit.com/mt-archive2/007741.html
CrossFit – Thu, Jun 1 Metcon (AMRAP – Reps) 10 Rounds: 2:00 to complete the following:1 Hill SprintMax effortRussian twists (35/25 DB) Rest 1:00 after each round. Record total number of Russian twists
