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
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)
