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
CrossFit – Tue, May 9 Snatch Complex (Weight) Complete the following complex for a total of 5 sets but do not exceed 75% of 1 RM: 1 High Hang Snatch 1 Hang Snatch 1 Low Hang Snatch (2″ below the knee) Rest as needed b/tsets to execute perfect technique Annie (Time) 50-40-30-20-10 Double-unders Sit-ups
CrossFit – Mon, May 8 Metcon (Weight) A) Backsquat5×5 with 3 secondpause at the bottom of the squat; 55-60%; Rest :60 B) Strict Pull-ups5×5; Rest :30 Metcon (Time) For Time: 10-9-8-7-6-5-4-3-2-1Man Makers200m Sprintafter each round RX 50/35
