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
CrossFit – Sun, May 7 Fight Gone Bad (3 Rounds for reps) 3 Rounds For Total Reps in 17 minutes. 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute Row (calories) 1 minute Rest.
CrossFit – Sat, May 6 “Swervin Dervan” (AMRAP – Rounds and Reps) 22 MIN AMRAP: 1 Power Clean@135/95 1 Box Jump Over@24/20 1 Pull-up **Rest 1:00 Min** *add 1 Rep per round* RX+ 155/105, 30/24, BMU
CrossFit – Fri, May 5 Donny (Time) 21-15-9-9-15-21 Reps, For Time Deadlifts (225/155 lb) Burpees In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011 http://www.crossfit.com/mt-archive2/008944.html RX+ Burpees to a 6″ target
CrossFit – Thu, May 4 Metcon (AMRAP – Reps) 5 Rounds of the following:Minute 1: 10 Shuttle Sprints (1 rep=25 ft.)Minute 2: 10 SB C&J (full squat) 100/75Minute 3: 50 Double-undersMinute 4: 10 SB Over the ShoulderThrows Metcon 20 Minutes of Coach-Led Mobility to becompleted after the metcon.
