Friday, 5-22-15
Memorial weekend schedule: Friday 6 & 7 AM, 4, 5, & 6 PM, NO Saturday classes.
Memorial Day: 9 AM & 10:30 AM Murph. BBQ is @ 1PM.
OHS
3 @ 70
3 @ 80
3 @ 90% of 1RM
5 RFT
400m Row
15 Thrusters 95/65
Memorial weekend schedule: Friday 6 & 7 AM, 4, 5, & 6 PM, NO Saturday classes.
Memorial Day: 9 AM & 10:30 AM Murph. BBQ is @ 1PM.
OHS
3 @ 70
3 @ 80
3 @ 90% of 1RM
5 RFT
400m Row
15 Thrusters 95/65
2 RDs 10 Light DB Push Press 5 BB Hang Power Clean 5 Burpee With a 37 min Running Clock Complete: 0:00-15:00 100 Strict Press 45/35 100 Push Press 45/35 100 Hang Power Clean 45/35 15:00-18:00 …then… 18:00-37:00 5 RFT 20 C2B Pull Ups 10 Front Squats 155/105 2 Rope Climbs 3:1
W.O.D. – 6 Rounds for time: 7 Burpee Box Jumps 14 Wall Balls 20/14 21 Double Unders
Strength/Skill: 10 min EMOM: 2 Power Cleans + 1 Push Jerk @ 75% 12 Min AMRAP 6 Box Jumps overs 24/20 9 Pull Ups 12 Front Squats 95/65
SATURDAY IS A SCHEDULE CHANGE. WE WILL BE RUNNING IN THE STAN WONG 5K. THAT WILL BE THE W.O.D. FOR THE DAY.. IF YOU CAN’T MAKE THE 5K THERE WILL BE AN 8 A.M. ONLY W.O.D. READY FOR YOU AT THE GYM. YOU CAN REGISTER SAT. MORNING IN EAST MORICHES OR @ STANWONGFOUNDATION.ORG. ALL CROSSFITTERS…
Back Squat 3×10 @ 75% For Time: 1000m Row 3rds: 25 Pull Up 7 Push Jerk 135/95 *Scale as needed*
Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Men use 50-lb. dumbbell and 24-in. box Time cap: 20 minutes