Monday, 5-22-17

Strength: Strict Press 5×3, Build 5×4 Push Press, Build EMOM 28 min 1- :45 2-KB Static Hold Over head 2- 5-7 Bar Muscle Ups 3- 12 Slam Balls 30/20 4- 2 Sq. Snatches @ 77.5-82.5% 1RM”

No 5AM classes this week. Strength: 6 X Snatch Deadlift + Snatch + OHS @ 60-75% of 1RM. Front Squats 5 @ 65% 3 @75% 1 @85% Then Front Squat every 90 sec for 5 sets 5@ 75% 10 min AMRAP Max unbroken Wall Balls 20/14 Each time you break or drop the ball run…

Katie Hogan from the CrossFit Games Power Cleans 225!!!! Watch it Boys!! Strength/Skill – 3-3-3-3-3 Hang Squat Clean 10,9,8,7,6,5,4,3,2,1 Push Jerk 135/95 100′ Walking Lunge 45/25 Saturday is a partner WOD. It will include Sledge Hammer Swings and Tire Flips so…..put your partner on lay-a-way!!!!!

Strength: Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3 reps Push Jerk 5-5-5-5 reps Five rounds for time of: 20  ring dips 50 D/U’s 15 min CAP

Strength/Skill – Floor Press 4×5 3 R.F.T. 5 – Hang Squat Clean Thrusters 135/95 15 – Deadlifts – 135/95 25- Lateral Bar Hops ONE BAR ONE WEIGHT

Back Squat – try for 1 RM E2MOM x 16min 10 @ 55% 1 RM 8 @ 65% 6 @ 70 % 4 @ 80% 1 @ 90% 1 @ 95% 1 @ 95+% 1 @ 95+% 15 min AMRAP 12 Thruster 75/55 10 Burpee Over Bar 8 K2E