Monday 5/31

MURPH

Option 2:
800m Run
50 Pull-ups
100 Push-Ups
150 Air Squats
800m Run

Partner Option:
Rx’d or Option 2. Run together. Trade reps.

Tuesday 6/1

“STRENGTH”

In 12:00
1000/750m Row
– in time left –
3RM Front Squat

“CONDITIONING”

50 Push Jerks For Time
*20/15 cal bike everytime you drop

“Gold” -155/105
“Silver” – 135/85
“Bronze” – 75/55

Wednesday 6/2

“CONDITIONING”

AMRAP 22 – Teams of 2 – Trade Every :60
3000m Bike
200 Lunges
100 DU

Thursday 6/3

“STRENGTH”

EMOM 10 Minutes:

Odd – :30 Strict HSPU
Even – :30 Muscle-ups

“CONDITIONING”

For Time:

16-12-10-8-6
Alt Single Arm Devils Press (Pick Load)
Box Jump Overs (24/20)

Friday 6/4

“CONDITIONING”

6 Rounds for Time:
3 Power Snatches
3 Overhead Squats
10 T2B
200m Run
REST 3:00 between rounds

Saturday 6/5

7:30am

2RFT
40 Box Jumps
40 Alt. Lunges
40 Cal Row
40 Sit-ups
40 Wall Ball Squats

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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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