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
CrossFit – Tue, May 7 Snatch Complex (Weight) 1 Power Snatch + 1 Hang Snatch (at the knee)+ 1 Snatch Begin at 65-70% of 1 RM & build to a heavy, single for the day. 7×1; Rest 90 secs. Metcon (Time) For Time:200m DB OH Carry21 DB Alt. Snatches21 Burpees Over the DB21 T2B200m DB
CrossFit – Mon, May 6 Metcon Backsquats:1×5-70%1×5-80%1×2-85%1×3-90%1×1-100% Rest 2-3 mins. btwn. sets Frontsquats:1×5-65%1×4-75%1×4-80%1×4-85% Rest 1-2 mins btwn. sets Metcon (AMRAP – Reps) 4x:Min1: ME Cal RowMin2: ME Wall Balls 20/14Min3: ME DB Box Step-ups 2×50/35Min4: Rest
CrossFit – Sat, May 4
