Front Squat:
1 x 5
3 x 1 @ 110% of 1 x 5
For Time:
15-12-9-6 Reps of:
Push Press (75/53)
Alt. Lunges (back rack)
…1 Mile Run…
15-12-9-6 Reps of:
Hang Power Clean (75/53)
Front Squat
OLY – WEDNESDAY, MAY 22
Tall Clean:
3×3
Clean Start + Clean:
3x(2+1)
3x(1+1)
Clean Pull (5 seconds on the way up):
4×2
STRENGTH – TUESDAY, MAY 21
Shankle Complex: 1 Deadlift + 3 Hang Clean Pulls + 1 Hang Clean + 2 Split Jerks: 5 sets
Ring Push-Ups: 3×10 with a turnout at the top of the rep
Bent-Over Rows: 3×8
METCON
3 CYCLES OF
AMRAP 4:
5 thrusters (135/93)
5 Strict Pull Ups
10 shuttle sprints
Rest 3 minutes between efforts
FINISHER: GHD Sit-Ups: 3×12
CROSSFIT – TUESDAY, MAY 21
Turkish Get-Up:
1 RM
3 Rounds Each For Time:
8 Deadlifts (275/183)
25/18 Calories
…rest as needed…
OLY – MONDAY, MAY 20
Snatch Balance (pause in dip):
3×2
Snatch Start + Snatch:
3x(2+1)
3x(1+1)
Sots Press:
3×3
CROSSFIT – MONDAY, MAY 20
For Load (from ground):
1 Thruster + 1 Power Snatch
3 Rounds For Time:
5 Thrusters (135/93)
7 Power Snatch
14 TTB
