May 9 - May 13

Good luck to Tucker as he competes at CrossFit Regionals this weekend, May 13-15!! 

Monday, May 9

Happy birthday Darrin! 

A. Overhead Squat Therapy

B1. Snatch
3 at 60%
3 at 65%
3 at 70%
3 at 75%
3 x 3 at 80%

B2. Standing Vertical Jumps
4 x 7

C. 4 Rounds:
16 Pull-ups
40 Double Unders
16 KB Swings (53/35, 44/26)
40 Sit-ups

 

Tuesday, May 10 

Happy birthday April! 

A. Tempo Front Squat with Empty Bar

B1. Front Squat
7 at 60%
5 at 70%
4 at 80%
4 x 3 at 85% 

B2. Box Jumps
7 x 5

C. 2:00 on / 2:00 off
Calorie Row
Burpees
Double Unders
Toes to Bar
Push Press (135/95, 95/65) 

 

Wednesday, May 11

A. Split Jerk Skill Work 

B1. Push Press
5 at 60%
5 at 70%
5 at 80%
3 x 4 at 85% 

B2. Single Arm DB Rows
4 x 12-15

C. Starting every 5:00
- 800m Sprint
- 30 Thrusters (135/95, 105/65) 
- 800m Sprint
- 40 Chest to Bar Pull-ups OR 15 Bar Muscle-ups 

 

Thursday, May 12

Happy birthday Robert C.! 

A. High Hang Clean Skill Work 

B1. Power Cleans
5-5-5-5-5
Then, 85% for 2 Sets
*Touch and Go

B2. Handstand Push-ups
5 x Max Rep

C. 3 Rounds:
30 Wall-balls (20/14, 14/10)
30 V-ups
30 Push-ups

 

Friday, May 13

A. Hollow Body Swing Skill Work 

B1. Front Rack Lunges
20-20-20-20-20

B2. Strict Pull-ups
5 x 65%

C. 21-15-9
Box Jumps (24/20, 20/16)
Overhead Squats (115/75, 85/45) 

 

Saturday, May 14

Happy birthday Lauri and Holly (Saturday) and Noah, Brandi and Murray (Sunday)! 

A. Overhead Squat Therapy

B1. Deadlifts
6 at 60%
6 at 65%
6 at 70%
4 x 6 at 75% 

B2. Dips
4 x 8 

C. For time:
50 Calorie Row
40 Burpees
30 Pull-ups
40 Goblet Squats (53/35, 44/26)
800m Run