Friday, 5-24-19

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8 and 9:30amĀ  classes Monday.

BBQ 1:30

 

 

20 min to work up to a
5 RM Strict Press
3 RM Push Press
1 RM Split Jerk

Crossfit Games Open Workout 11.3
5 min AMRAP
Squat Clean 165/110
Jerk 165/110

*Each movement counts as 1 rep*

Work Skills after wod

Thursday, 5-23-19

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With a partner complete :

30 min EMOM
Min 1- Burpee to plate 45/25
Min 2- Cal Row
Min 3- Pull Up
Min 4 – T2B
Min 5- DB Floor Press

*Partner A does Min 1 work, while partner B rests. When Min 1 is over partner A rest while partner B completes min 2.*

*Score is total reps for all 30 min*

Wednesday, 5-22-19

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I need a head count for BBQ

 

12 min EMOM
Min 1- 20 Sit Up
Min 2- 15 Hollow Rock
Min 3- 25 med ball twist 20/14

For time –
100 D/U 3:1
50 Lunges
25 Sq. Snatches 135/95
50 Lunges
100 D/U 3:1

Monday, 5-day, 5-20-19

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15 min to work up to a 2 RM Back Squat
reps could look like –
5 @50%
2×3 @ 60%
2 @ 70%
2 @ 80%…
..and continue up to your 2 RM

5 RFT
5 Hang Power Cleans 185/125
10/6 AAB Cal (15/12 Cal Row)
15/12 Push Up

*23min Cap*

Weekly side work –
3 Sets:
9 Dumbbell Bench Presses
15 Dumbbell Bent Over Rows (15 per side)
21 Dumbbell Floor Presses
27 Low Banded Rows
Rest 2:00 between efforts.

3 Sets:
50′ Single Arm OH Walk (left)
50′ Single Arm OH Walk (right)
50′ Double DB Walking Lunge (hang hold)
Rest 2:00 between sets.