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Tuesday, May 24th 2016

Crossfit

A) Find a heavy triple back squat in 15 minutes. Then do 1x max reps @ 80% of 3RM

B) 21-15-9 American Kb swing (50/35lb) – High box jump (30/24″)

Rx-Plus

(70/53lb)

Metcon class

Partner WOD: 600m run with one 45/25lb plate-200 double unders or 400 single unders-150 wallballs-100 sit-ups-50 pullups or ring rows – 400m run with plate

*During run, partners may switch off who holds the plate. On double unders and wallballs partner must hold plate locked out overhead while other partner is working. On sit-ups, partner must hold plank while other works. On pullups, partner must hang from pullup bar while other partner is working. Reps don’t count unless other partner is holding plate overhead, holding plank, or hanging from bar.

Monday, May 23th 2016

Crossfit

A) Find a 1 rep max cluster in 10 minutes. Then 5 minute EMOM, 5 thrusters @ 70-75% of 1RM

B) Complete as many rounds as possible in 20 minutes of:

200-meter farmers carry,  100-meter walking lunge (unweighted), 50- meter handstand walk *Handstand walk scale is 30 shoulder taps

Rx-Plus

HS walk and 70/50lb dumbbells

Metcon class

10 rounds with 90 sec rest between rounds:

10 burpees + 10 box jumps + 10 goblet squats + 10 hollow rocks 

Friday, May 20th 2016

Crossfit

EMOM 10 minutes : Thrusters (95/65lb) + Bar facing burpees.

Rest 4 minutes

EMOM 10 minutes: Toes to bar + jumping air squat

Rest 4 minutes

EMOM 10 minutes: Deadlift + Power clean (135/95)

*Equal reps for both movements. Athlete chooses number of reps for each EMOM. Ex: 5 thrusters + 5 burpees each minute

Rx-Plus

Choose your own destiny

Metcon class

Row 2000m-50 hand release pushups-50 walking lunges-50 V-ups-50 wallballs- Run 1 mile

Thursday, May 19th 2016

Crossfit

A) 5x500m row. Alternate with a partner. About 90-95% effort

B)Every 75 seconds for 12 rounds rotate through

1) 8 single arm db bent over row/side

2) 6-8 db weighted step ups/leg

3) 8 reps floor press

Rx-Plus

A) Aim for sub 1:45, women aim for sub 1:58

Metcon class

5 rounds:

40 double unders- 30 air squats-15 burpee box jumps-run 200m

*Rest 2 minutes between rounds

Wednesday, May 18th 2016

Crossfit

A) 5 rounds for quality: 6-10 strict pullups + 6-10 strict ring dips

B) Dumbbell DT: 5 rounds of 12 db deadlifts-9 db hang cleans-6 db push jerks (35/25lb)

Rx-Plus

(50/35)

Metcon class

40 min EMOM:

1) 50m bear crawl + 5 burpees 2) 10 medball cleans + 5 toes to bar (or V-ups) 3)10-15kb swings + 5 pullups (or ring rows) 4) 8-12 cal assault bike 5) rest

Tuesday, May 17th 2016

Crossfit

A) Find a heavy 5 back squat in 15 minutes. Then do 1xmax reps 85% of 5 RM

B) 15 min AMRAP: 20 HSPU-40 Double unders-20 push press (95/65lb)-40 Double unders (or 80 single unders)

Metcon class

8 min ascending ladder of 3-6-9…..burpees and wallballs

Rest 3 minutes

9 min ascending ladder of 3-6-9…..kb swing and sit-ups

Rest 3 minutes

10 min ascending ladder of 3-6-9…. calorie row and dumbbell ground to overhead

Monday, May 16th, 2016

Crossfit

A) 10 minute EMOM: 1 snatch + 1 hang snatch, ascending weight

B) Partner chipper 40-30-20-10. Squat clean (95/65bs) -Pullups-Box jump overs

RX-plus

(135/95lb)

Metcon class 

With a partner complete 7 rounds each of:

10 dumbbell thrusters, 12 V-ups, 14 walking lunges with dumbbells, 16 double unders *must alternate after every movement.

Friday, May 13th 2016

Crossfit

A) Run 300m + 15 pushups. B) Run 300m + 15 kb swings . Alternate between A and B for 10 rounds. Go every 4 minutes.

Rx-Plus

400m runs

Metcon class

3 rounds of 10 burpee box jump overs + 20 goblet lunges

Rest 1 minute

3 rounds of 10 renegade row pushups + 20 slamballs

Rest 2 minutes

 3 rounds of 5 burpee box jump overs + 10 goblet lunges

Rest 1 minutes

 3 rounds of 5 renegade row pushups + 10 slamballs