CROSSFIT

Monday 5/17

“GYMNASTICS”

EMOM 9 minutes:
1st Minute: 5 HSPU -or- Progressions
2nd Minute: 5 Candlestick Roll-ups
3rd Minute: 5 Bar Tuck Pull to Inverts

“CONDITIONING”

AMRAP 20 minutes:
5 Box Jumps
10 Push-ups
15 Burpees
20 Lunges
25 Squats

Tuesday 5/18

“STRENGTH”

In 10:00 Pefrom UB sets with rest as needed
15-10-5
Clean and Jerks

“CONDITIONING”

5 Rounds for Time of:
3 Power Cleans (225/155)
Shuttle Sprint, 60 yd (5-10-15 yd)

Wednesday 5/19

“CONDITIONING”

4 Rounds for Time (with a Partner)
80/60 Calorie Bike
300 Feet KB Front Hold Carry (2x 70/55)
30 Shoulder-to-Overheads (135/95)

Thursday 5/20

“CONDITIONING/Warm-up”

AMRAP 5 minutes:
1-2-3-4-5…etc. 60ft. Run
1-2-3-4-5…etc. Burpee

“CONDITIONING”

In 24:00
Max Meter Row
– Every 3:00 Perform:
@0:00: 30 KBS (53/35)
@ 3:00: 30 Air Squats
@ 6:00: 30 Box Jumps (24/20)
@ 9:00: 30 Abmat Sit-ups
@ 12:00: 30 KBS
@ 15:00: 30 Air Squats
@ 18:00: 30 Box Jumps
@ 21:00: 30 Abmat Sit-ups

Friday 5/21

CrossFit RiseUP ThrowDOWN

*Workout to be released on Thursday 5/20.

Saturday 5/22

7:30am

5 Rounds for Time:
120ft Right Arm Farmer Carry (70/55)
600m row
120ft Left Arm Farmer Carry (70/55)
400m row
-REST 2:00-

9:30am

Teams of 2.

AMRAP 7 minutes – Trade Rounds.
7 Deadlifts
7 Push Press

-R2-

AMRAP 7 minutes – Trade Rounds.
7 Front Squats
7 Burpee Pull-ups

-R2-

AMRAP 7 minutes – Trade Rounds.
7 Box Jumps
7 Sit-ups

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WODS 6/14

Monday 6/14 “STRENGTH” 4 Rounds: 5 Tempo Strict HSPU @ 41X2 REST 1:00 8 Single Arm DB row REST 1:00

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WODS 6/7

Monday 6/7 “STRENGTH” Every 2:00 x 5 Sets: 3 Pause Front Squats @23X1 “CONDITIONING” For Time: 30-20-10 Calorie Row Wall

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WODS 5/31

Monday 5/31 MURPH Option 2: 800m Run 50 Pull-ups 100 Push-Ups 150 Air Squats 800m Run Partner Option: Rx’d or

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WODS 5/24

Monday 5/24 “STRENGTH” In 15:00: 1RM Back Squat “CONDITIONING” “Grace” 30 Clean and Jerks “Gold” – 135/85 “Silver” – 95/65

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WODS 5/17

CROSSFIT Monday 5/17 “GYMNASTICS” EMOM 9 minutes: 1st Minute: 5 HSPU -or- Progressions 2nd Minute: 5 Candlestick Roll-ups 3rd Minute:

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