6/3
Front Squat 3-3-3-3-3
Then:
3 rounds for time of:
12 Push-up (hand release)s
9 Toes-to-bars
5 Squat Cleans, 85% 1RM
6/1
For time: 1 Clean and Jerk 135 lbs 1 Round Cindy 2 Clean and Jerks 135 lbs 1 Round Cindy 3 Clean and Jerks 135 lbs 1 Round Cindy 4 Clean and Jerks 135 lbs 1 Round Cindy 5 Clean and Jerks 135 lbs 1 Round Cindy 6 Clean and Jerks 135 lbs 1 Round…
5/31
Find 1 Rep Max for:
Overhead Squat
Then:
21-15-9 reps, for time of:
Overhead Squat, 135/95 lbs
Pull Up (Chest To Bar)
5/30
Back Squat 3-3-3-3-3
Then:
3 rounds for time of:
50 Double Unders
20 Box Jumps, 24 in
10 Kettlebell Goblet Squats, 32/24 kg
5/29
Squat Snatch 3-3-3-3-3
Then:
12-9-6-3 reps for time of:
Power Snatch, 95/65 lbs
Burpee
5/28
Clean and Jerk Complex 5 sets of:
Clean Liftoff 2
Power Clean 1
Squat Clean 1
Split Jerk 1
Then:
3 rounds for time of:
50 Double Unders
25 Wall Balls, 20/14 lbs
15 Chest-to-bar Pull-ups
5/25
10 rounds for time of:
15 Deadlifts, 135/95 lbs
15 Push-ups
Then:
2 Minute Challenge: Box Jumps
As many reps as possible in 2 mins of: Box Jump
5/24
Shoulder Press 5-5-5-5-5 Then: CrossFit Games Open 11.6 / 12.5 As many reps in 7 mins as you can of: 3 Thrusters, 100/65 lbs 3 Chest-to-bar Pull-ups 6 Thrusters, 100/65 lbs 6 Chest-to-bar Pull-ups 9 Thrusters, 100/65 lbs 9 Chest-to-bar Pull-ups 12 Thrusters, 100/65 lbs 12 Chest-to-bar Pull-ups Add 3 reps to each round until…
Memorial Day Murph 9/27
Happy Memorial Day Michael Patrick Murphy was a United States Navy SEAL lieutenant and the first person to be awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. Murph For time: Run 1 mi 100 Pull-ups 200 Push-ups 300…
5/23
For time:
50 Overhead Walking Lunges, 45/25 lbs
20 Overhead Squats, 95/65 lbs
20 Toes To Bars
50 Overhead Walking Lunges, 45/25 lbs
15 Overhead Squats, 95/65 lbs
15 Toes To Bars
50 Overhead Walking Lunges, 45/25 lbs
10 Overhead Squats, 95/65 lbs
10 Toes To Bars