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Thursday 05.18.2017

Thursday

“Mini Murph”
For Time: rx+ with weight vest 20/14lbs
400 m run
25 Pull Ups  sc: 50 Jumping Pull Ups
400 m run
50 Push Ups
400 m run
75 Air Squats
400 m run

Tuesday 05.16.2017

Tuesday

E2M x 5 sets Complete the following:
1 Power Snatch + 1 Hang Snatch + 1 Overhead Squat

Crossfit Mainsite WOD
20 min AMRAP
400 m run
20 Butterfly Sit Ups
10 Overhead Squats 45/30k

Monday 05.15.2017

Monday

Back Squat – Find 5 rpm (15 min CAP)
Then immediately…..
Bench Press – Find 5 rpm (12 min CAP)

7 min AMRAP
3-6-9-12-15-Etc…..
Thrusters 35/25k
Burpee Pull Ups sc: Burpee Jumping Pull ups
– Score is total reps completed

Saturday 05.13.2017

Saturday

Oly

Tempo Snatch Pull (5 seconds) + High Hang Snatch
6 sets x 1+1

Tempo Clean Pull (5 seconds) + High Hang Clean + Split Jerk
6 sets x 1+1

Team Saturday

8 min AMRAP
Max Calorie Row
– Partner Holds Bar at Deadlift Position 85/65k

– 5 min Rest

8 min AMRAP
Max Calorie Assault Bike
– Partner Holds Bar at Front Rack Position 60/45k

– 5 min Rest

8 min AMRAP
Max Rope Climbs sc:1 rep for every 3 Floor to Standing
– Partner Holds Bar at Overhead Position 50/35k

Friday 05.12.2017

Friday

4 sets of:
5 Strict Pull Ups sc: 10-12 Seated Ring Pull Ups rx+: Add weight
5 Strict Dips sc: 5 x 3-5 sec Negative rx+: Add weight
– 1 min rest

Partner WOD
In Teams of 2 – 1 partner working at a time

18 min AMRAP
50 Power Snatches 35/25k
50 Front Squats 35/25k
50 T2B sc: Hanging Knee Raises
50 Calorie Row

Cash Out:
L-Sit or Knee to Chest Hold – Accumulate 60 seconds
Tuck Sit Ups – 50 to 75 Total Reps