May 2018

CrossFit Skill Rope Climb   “Tabata This!” Tabata Row (rest 1:00) Tabata Squat (rest 1:00) Tabata Pull-up (rest 1:00) Tabata Push-up (rest 1:00) Tabata Sit-up (tabata style scoring) _____________________   FitEssentials AMRAP 8:00 8 Ring Row 8 Goblet Squat 50′ Bear Crawl   (rest/walk 4:00)   AMRAP 8:00 10 Dumbbell Push Press 150m/100m Row   […]

7:00a CrossFit Competitor 2 7:30a Kettlebell 8:00a Weightlifting 8:00a CrossFit Competitor 1 10:30a Weightlifting 10:30a CrossFit ________________________   Weightlifting NF Snatch + Snatch Build to a moderate set of 1+1 -then- Snatch Build to a heavy set of 1   NF Clean + Clean & Jerk Build to a moderate set of 1+1 -then- Clean

CrossFit For total reps: Every 1:00 for 10:00 Odd min: Strict Handstad Push-up Even min: Strict Pull-up (choose reps prior to start. unbroken)   For time: 30 Ring Dip 30 Single-Arm Dumbbell Snatch (alt arms) 50/35 30 Bench Press at bwt/.66 bwt 30 Deadlift at 1.5 bwt/bwt ____________________   Competitor 1 Snatch Grip Push Press

Sleds 8 rounds for load: 40yd Sled Push (rest 1:00 between rounds) (choose a load that allows for completion of 40yd push without stopping, if you stop during a push, decrease load) ____________________   FitEssentials For load: 16-12-8 DB bench press   For load: 12-10-8 Kneeling torso row (:01 pause against torso)   Partner Workout

CrossFit 5 rounds for load: 3 Front Squat 3 Back Squat (rest as needed between rounds. make consistent increases.)   For time: 35 Weighted Sit-up 25lbs 35 Toes to Bar   For load: 75yd Farmers Walk (kettlebell or dumbbell) Build to the heaviest weight that can be completed unbroken (take 3-5 attempts to establish max

CrossFit Skill Rope Climb   AMRAP 6:00 3 Power Clean 135/95 6 Handstand Push-up 9 Kettlebell Swing 53/35   (rest 6:00)   AMRAP 6:00 6 Deadlift 135/95 9 Push-up 12 Russian Kettlebell Swing 53/35 ________________________   Competitor 1 5 rounds for total reps: 2:00 to complete 250m Row Max Ring Muscle-up (rest 1:00 between rounds)

CrossFit Turkish Get-up Build to a heavy set of 1 (each arm)   AMRAP 25:00 30 Air Squats 15 Toes to Bar 30 Calorie Row 15 Burpees :30 Plank Hold ____________________   FitEssentials For load Superset 10-8-6 Single arm DB thruster (each arm) Bent over barbell row (:02 pause against torso)   2 rounds for

7:00a CrossFit Competitor 7:30a Kettlebell 8:00a Weightlifting 8:00a CrossFit Competitor 10:30a CrossFit 10:30a Weightlifting 4:00p Regional Team Training  _______________________   Weightlifting Power Snatch + Snatch Build to a moderate 1+1 ~then~ Snatch Build to a set of 1   Power Clean & Jerk + Clean & Jerk Build to a moderate 1+1 ~then~ Clean &

CrossFit For load: Bench Press 7-7-7-7-7 *follow each set with 1 rope climb   For load: Weighted Pull-up 7-5-5-3-3-3 *follow each set 5 strict handstand push-ups   For load: Weighted Dip 7-5-3-5-7 *follow each set with 9 barbell curl   50 Band Pull Apart 1:00 AMRAP: Push-up  50 Band Pull Apart __________________________   Competitor 1 Snatch

Sleds In teams of 3: 10 x 10yd Sled Push 225/180 (relay format)   1 Mile Recovery Jog   In teams of 3: 10 x 10yd Sled Push 225/180 (relay format) ____________________________   FitEssentials For load: 10-8-6-4-2 Axle Thruster Strict Pull-up (rest as needed between rounds)   AMRAP 15:00 200m Single arm Farmer’s Carry (switch