SUNDAY
Sunday Fun Day!
3 pm Surprise WOD
MONDAY
Back Squat 3 sets x 5 reps @ add +10/+5 lb to last week
-then-
Bulgarian Split Squats
3 sets x 8 reps each leg
TUESDAY
Find a 1RM Snatch
-then-
“Isabel”
For time:
30 Snatches@ 135/95 lb
*Power or Full Snatch is Allowed During Isabel
*Cutoff: 10 min
*Compare to May 9th 2016
*We will repeat Isabel at the beginning of May for comparison, so record your score and how you scaled the workout.
Gold
115/75 lb
Silver
95/55 lb
Bronze
75/41 lb
WEDNESDAY
Shoulder Press
3 sets x 5 reps @ add +5/+3 lb to last week
-then-
AMRAP 15
8/6 Handstand Pushups
10 Box Jump Overs @ 24”/20”
12/10 Calorie Row
Rx+: Strict HSPU
THURSDAY
Skill work on Butterfly Pullups
-then-
“Holbrook”
10 RFT
5 Thrusters @ 115/75#
10 Pull-ups
100 meter Sprint
Rest 1 minute
*Cutoff: 25 min
FRIDAY
Deadlift
2 sets x 5 reps @ add +10/+5-10 lb to last week
-then-
Deadlift Assistance Exercises:
EMOM 6
1st min: 8 Stiff-legged deadlifts @ moderate
2nd min: AMRAP Bent Over Rows @ moderate
If you are signed up for the CF Total Mock Weightlifting Meet:
For time:
400m Run
1000m Row
-then-
Deadlift Assistance Exercises
EMOM 6
1st min: 8 Stiff-legged deadlifts @ moderate
2nd min: AMRAP Bent Over Rows @ moderate
SATURDAY
CrossFit Total Meet @ 9am !
Sign Up Sheet is on the Counter at the Gym!
*Open gym space will be available