Monday 5.25.15
10:00-11:30am class only
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
Partition the pull-ups, push-ups, and
squats as you like
http://www.crossfit.com/mtarchive2/000881.html
Tuesday 5.26.15
Notify about class schedule change for
june
5x3 overhead squats,
2 second pause at the bottom
4x
Max meters in 15 pulls, keep stroke rate
between 27-30
6 min amrap in a pair, 1 person working:
burpee box-overs (24/20)
Wednesday 5.27.15
1-2-3 min AMRAP
Ring dips
Double unders
DB renegade row, pick your weight
6 Turkish get-ups each side
Thursday 5.28.15
6x4 Back Squats
2 weight jumps among the 6 sets
For time:
20 Russian twists (45/25)
30 Plate ground to overhead
40 Plate hold lunges (20 per leg)
30 Plate ground to overhead
20 Russian twists
Friday 5.29.15
Split Jerk, 2 second pause in the split
7x3
21-15-9
Push-press (115/75)
Box jumps (24/20)
Block run
Saturday 5.30.15
22 min amrap
Partner workout, divide the reps as you
like:
10-20-30-40-50-60…
Hang clean (155/115)
Sit-ups
Burpees
Sunday 5.31.15
CF Conditioning, 10am