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
CrossFit – Fri, May 3 Rankel (AMRAP – Rounds and Reps) AMRAP in 20 minutes 6 Deadlifts (225/155 lb) 7 Burpee Pull-Ups 10 Kettlebell Swings (2/1.5 pood) 200 meter Run In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010 https://www.crossfit.com/workout/2011/01/07#/comments Scale the deadlift to a
