Weekly Announcements:

1. No Oly Class this Saturday at 9a. You’re are welcome to lift, but no Oly coaches will be present.

2. High Speed Treadmill Sign Up Sheet for Tuesday, May 21st.

WOD

Strength:

5X2 Back Squat @ 70%

Conditioning:

“Gwen”
15-12-9
Clean & Jerk
*Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping.
**Use same load for each set.
***Rest as needed between sets.

Leah & Kyle went Rx yesterday.

1. No Oly Class this Saturday at 9a. You’re are welcome to lift, but no Oly coaches will be present.

2. High Speed Treadmill Sign Up Sheet for Tuesday, May 21st.

WOD

Make Up Day

CFRise Endurance S&C

Tabata: 20s work/10s rest
Complete 8 rounds of each exercise before moving to the next exercise
Row for calories
Hang Snatches 65/45lb
Lateral jumps over bar
Push Ups
*record total reps

CrossFit Skills

Shoulder Press, Push Press, Push Jerk

Weekly Announcements:

1. High Speed Treadmill Sign Up Sheet for Tuesday, May 21st.

WOD

Strength:

5X1 Front Squat @ 90%

Conditioning:

5 sets for total time of:
200m Run
20 Front Rack Lunges 95/65lb
Toes-to-Bar
rest 90 seconds

CF Skills

Double Unders

Weekly Announcements:

1. High Speed Treadmill Sign Up Sheet for today.

WOD

Skill:

Muscle Up Progressions

Conditioning:

4 rounds for time:
7 Muscle Ups
400m Run

alternate workout

4 rounds for time:
10 Ring Dips
10 Pull Ups
10 Ring Rows
400m Run

CFRise Endurance S&C

20 minute AMRAP:
5 Push Press 95/65lb
10 Hang power cleans 95/65lb
400m Run

CF Skills

Front Squats

Champion!

1. High Speed Treadmill Sign Up Sheet for Tuesday, May 14th.

WOD

Strength:

1 Power Snatch + 2 Snatch Push Press + 2 Overhead Squat

1 set at 70% (of PS)
2 sets at 75%
2 sets at 80%

Conditioning:

10 Minute AMRAP:
10 Hang Power Snatch 75/55lb
20 Wall Balls 20/14lb