May 16 - May 21

Great job to Tucker, who competed at CrossFit Regionals this weekend in Dallas! He’s worked so hard all year and did so well. It’s huge to even make it to Regionals and you rocked it! We are so proud of you Tucker!

Monday, May 16

A. Hollow Body Work

B. EMOTM x 8
Strict Pull-ups at 50%

C. AMRAP 8:00
50 Wall-balls (20/14, 14/10)
50 Burpees
50 KB Swings (53/35, 44/26)

Rest 2:00

AMRAP 8:00
30 Power Cleans (135/95, 115/75)
30 Tall Box Jumps (30/24, 24/20)
30 Push Press (135/95, 115/75)

 

Tuesday, May 17

A. OHS Therapy

B1. Front Squat
6 at 60%
6 at 70%
3 x 5 at 80%

B2. Handstand Holds/Walks

C. 10-8-6-4-2
300m Run
Snatches (115/75, 85/55)

 

Wednesday, May 18

A. Z-Press Work

B1. Push Press
4 x 8 at 70% of 3RM

B2. GHD Sit-ups
4 x 12-15

C. 5 Rounds:
15 Pull-ups
20 Goblet Lunges (53/35, 44/26)

 

Thursday, May 19

Happy birthday Rogelio!

A1. HSPU
5 x Max Rep

A2. Double Unders
5 x Max Rep in :90

B. 4 Rounds:
500m Row
30 Box Jumps (24/20, 20/16)
Rest 4:00

 

Friday, May 20

A. EMTOM x 8
3 Snatches at 70%

B. EMOTM x 14
Odds: 18 Air Squats
Evens: 15 HR Push-ups

 

Saturday, May 21

Happy birthday Jerried and Evan and to Damon (Sunday)!

A. Back Squat
5-5-5-5-5

B. For Time:
50 Calorie Row
50 KB Swings (53/35, 44/26)
50 Box Jumps (24/20, 20/16)
30 Calorie Row
30 KB Swings
30 Box Jumps