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Wednesday 05.24.2017

Wednesday

Turkish Get Ups To Knees
12 min EMOM
Odd: 2 reps Right Arm
Even: 2 reps Left Arm
scaled is 1 rep

8 min AMRAP:
2-4-6-8-10-etc….
KB SDHP 32/24
Push Press 45/30k

Cash Out
3 x super sets
12 Banded Face Pulls
12 DB Bent Over Rows
– 1 min rest

3 x super sets
Max Effort Handstand Hold
Max Sit Ups in 1 min
– 1 min rest

Tuesday 05.23.2017

Tuesday

Hang Power Snatch – Work up to a heavy 3 rep (8 min CAP)

For Time
12-10-8-6-4-2
Power Snatch 35/25k
Front Rack Alt Lunges (in place)
Strict Hanging Straight Leg Raises (box behind feet)

Monday 05.22.2017 – Deload Week

Monday – Deload Week

10 min EMOM:
Odd: 6 reps Back Squats @ 50% of 5rpm
Even: 6 reps Deadlifts @ 50% of 5 rpm

12 min AMRAP (reps)
10 – 20 – 30 – 40 – etc.
Wall Balls 20/14
KB Swings 24/16
-3×1 Single Unders (30-60-90-120)
*Don’t include Single Unders in Score

Cash Out:
2 set of Max:
L-Sit or Knee Tuck Sit
Front Plank
Hollow Hold
– 1 min rest btwn

Saturday 05.20.2017

Saturday

Olympic Weightlifting:
Muscle Snatch + Snatch High Pull + Snatch
5 sets x 1+1+1

Clean & Jerk
7 sets x 1 rep

Team Saturday:
20 min AMRAP
30 WB Throw Sit Ups 14/10
30 KB Swings 24/16
30 Burpees to 6 inch Target
30 OH Squats 35/25
30 Power Cleans 50/35

Friday 05.19.2017

Friday – Last Day of 5 rpm Testing

Front Squat – Find 5 rpm (12 min CAP)
Strict Press – Find 5 rpm (10 min CAP)

For Time:
750 m row
50 Wall Balls 20/14
25 Box Jump Overs 24/20

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