CrossFit – Mon, May 13 Metcon ***DELOAD WEEK*** Backsquat:1×5@65%1×5@70%1×5@75%1×5@80% Frontsquat:1×5@60%3×5@65% Metcon (AMRAP – Reps) 12:00 to complete the following:3 Rounds:400m Run20 T2B (Kip swing to L-Sit/Kip swing to K2C/Hang Knee Raises) 6:00 to complete the following:2 Rounds:250m Row10 GHD Sit-ups (GHD to Parallel/PVC Sit-Up/Abmat Sit-up) 3:00 to complete the following:10 Echo Bike Cals10 V-Ups (Alt.
CrossFit – Sat, May 11 Saturday Community WOD: Come celebrate all the mother’s in our lives! We’ll WOD then have some treats and mimosas after! (AMRAP – Rounds and Reps) 22:00 AMRAP with a Partner 30 Kettlebell Swings 53/35 30 Pushups 30 Calorie Row 30 Abmat Situps 30 Wall Ball Shots 20/14 RX+: KBS 70/53;
CrossFit – Fri, May 10 Adrian (Time) 7 Rounds For Time 3 Forward Rolls 5 Wall Climbs 7 Toes-to-Bar 9 Box Jumps (30/24 in) In honor of U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, OR, died on August 23, 2007 http://www.crossfit.com/mt-archive2/008598.html Scaling Options:3 Forward Rolls (Cart-Wheel/Hollow to Arch Roll/9 Hollow Rocks)
CrossFit – Thu, May 9 Metcon Back Squats:1×4-70%1×4-75%1×4-80%1×4-85% Rest 2 mins. btwn. sets Front Squats:1×5-60%1×5-65%2×5-70% Rest 1-2 mins. btwn. sets Metcon (Time) 5 RFT:400m Run10/8 Strict Pull-ups10/8 Strict HSPU10/8 Strict Dips Timecap: 30:00 Use a band for assistance on the strict movements. L1: 1 Abmat Strict HSPUL2: Box Pike Position HSPUL3: Strict Floor Push-up
CrossFit – Wed, May 8 Barbell Complex (Weight) 15 minutes to establish a heavy, maximumfor the day. 1 Deadlift + 1 Hang Clean + 1 Clean + 1 Split Jerk Begin at or b/t 65-70 % of 1 RM C&J. Metcon (Time) For Time: 5-4-3-2-1Clean & Jerks1-2-3-4-5 Rope Climbs Time Cap: 15:00 Weights:Set 1: 135/95Set
