May 2018

CrossFit AMRAP 1:00 Rope Climb   AMRAP 1:00 Calories on Ski Erg   AMRAP 1:00 Hand Stand Push-up   AMRAP 1:00 Calories on Assault Bike   AMRAP 1:00 Burpees to a 6″ reach   AMRAP 1:00 Dumbbell Thruster 50/35 ___________________________   Competitor 1 Snatch Grip Push Press 70% 1×3 75% 1×3 80% 1×3 85% 2×2 […]

Sleds 8x 30yd Sled Push (unbroken) (rest as needed between attempts) ________________   FitEssentials Romanian Deadlift 6-6-4-4-4 (slow tempo) *6-10 side plank rotations each arm between sets   3 Rounds for cals + reps: 1:00 MB Get-ups :30 Rest 1:00 Row :30 Rest 1:00 Burpee 1:30 Rest _________________   Weightlifting Pause Snatch + Snatch 75%

CrossFit Skill Handstand Push-up   For load: Strict Press 5-5-5-5-5 (make consistent increases)   For load: Deadlift 5-5-5-5-5 (make consistent increases)   AMRAP 2:00 Sit-up ______________________   Competitor 1 Power Snatch 70% 1×3 75% 1×3 80% 1×3 85% 2×3   Thruster 70% 1×3 75% 1×3 80% 1×3 85% 2×3   Deadlift 70% 1×3 75% 1×3

CrossFit With a partner for time: 3k Row *only row while partner is holding kettlebells 70/53 in farmers carry position (switch every time the kettlebells are set down) __________________________   Competitor 1 AMRAP 7:00 Toes Through Ring + Ring Muscle-up + Ring Dip (each round unbroken)   For total reps: Every 1:00 for 10:00 Odd

Memorial Day  7:00a-12:00p Open Gym 7:00a Heat 1 of Murph  8:30a Heat 2 of Murph  10:00a Heat 3 of Murph *you’re welcome to join any heat ________________ CrossFit “Murph” For time: 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run   or   “Half Murph” For time: 800m Run 50 Pull-ups

7:00a CrossFit Competitor 2 7:30a Kettlebell 8:00a Weightlifting 8:00a CrossFit Competitor 1 10:30a Weightlifting 10:30a CrossFit __________________   Weightlifting Snatch Build to a heavy set of 1   Clean & Jerk Build to a heavy set of 1

CrossFit AMRAP 10:00 1-2-3-4-5-6-7-8-9-10…. Handstand Push-up Pull-up (alternate rounds with a partner)   (rest 10:00)   AMRAP 10:00 1-2-3-4-5-6-7-8-9-10…. Power Snatch 95/65 Thruster 95/65 (alternate rounds with a partner) _________________   Competitor 1 Snatch Grip Push Press 70% 1×3 75% 1×3 80% 3×3   Front Squat 70% 1×3 75% 1×3 80% 3×3   Floating Clean

Sleds 3 person relay: 10x10yd Sled Push 180/135   (800m Recovery run)   3 person relay: 10x10yd Sled Push   (800m Recovery run)   3 person relay: 10x10yd Sled Push __________________________   FitEssentials 12:00 to build to a challenging complex of: 3 DB power clean + 3 DB front squats + 3 DB push-press  

CrossFit 5 rounds for load: 2 Front Squat 2 Back Squat (no rest between exercises. rest as needed between rounds)   AMRAP 15:00 1 Candlestick Roll 2 Burpee 3 Dumbbell Power Clean 50/35 4 Wall Ball Shot 20/14 5 Candlestick Roll 6 Burpee 7 Dumbbell Power Clean 8 Wall Ball Shot  9 Candlestick Roll 10 Burpee

CrossFit For time: 1000m Row 50 Double under 30 Deadlift 275/185 _________________   Competitor 1 5 rounds for total reps: Ring Muscle-up (rest 1:00 between rounds)   3 rounds: Each exercise to failure. No rest between sets. 3-5 Weighted Chin-up 8-12 Pullover 3-5 Weighted dip *choose a load that allows for completion of prescribed rep