CrossFit – Thu, May 30 Metcon Backsquat:1×5@60%1×3@70%1×2@80%1×2@90%1×1@95% Frontsquat:1×5@65%1×4@75%1×4@80%1×4@85% Metcon (AMRAP – Reps) 4x:4:00 to complete the following:500m RowME WB Shots 20/14Rest 1:00 *Score is total number of WB Shots. Aimto be consistent across sets. Scale the weight of the MB as necessary.
CrossFit – Wed, May 29 Barbell Complex (Weight) 15 minutes to establish a maximum set forthe day. 1 Clean + 1 Front Sqt + 2 Split Jerks Rest as needed. Metcon (Time) For Time: 10-8-6-4-2 Dumbbell Clean and Jerk 2×50/3550 ft. Front Rack Walking Lunge Steps50 ft. HSW20-16-12-8-4T2B (Kip Swing to L-Sit/Kip Swing to K2Chest/Leg
CrossFit – Tue, May 28 Snatch Complex (Weight) 7×1 of the following complex:1 High-Hang Sn + 1 Hang Sn *Begin at 60-65% of 1 RM Snatch. Rest as needed.Lift as heavy as possible (AHAP). THEN…add 20 lbs. to the bar & complete the following: 5×2 Sn High Pull w/3 second pause at the knee Rest
CrossFit – Mon, May 27 MEMORIAL DAY TRAVEL WOD 8 RFT 30 Second Handstand Hold 10 Air Squats
CrossFit – Sat, May 25 Saturday Community WOD (AMRAP – Rounds and Reps) 18:00 AMRAP w/ a Partner 20 Plate Ground to Overhead 45/25 20 Burpees to Plate 20 Plate Goblet Squats 200m Run
