May 21

Strength

3 x 1 Power Clean + 3 Front Squat

MetCon

3 Sets of:

1:00 SDHP

1:00 Sit Up

2:00 Rest

May 20

CrossFit Group

Strength

A1. 3 x ME Strict Pull Up

A2. 3 x ME Ring Push Up

MetCon

5 Rounds of:

20 Step Up

10 Toes To Bar

5 Burpee

Weightlifting Group

5 x 1 Hang Snatch

3 x 3 Snatch Pull

3 x 6 Back Squat

May 19

Reminder* Due to Regionals and Memorial Day EST will be Closed Friday, Saturday, Sunday, and Monday. I suggest everyone take this time to rest and recover! Don't eat too bad and don't over drink!

Strength

5 x 2 Hang Snatch

MetCon

"Isabel"

30 Power Snatch

(135/95)

May 16

CrossFit Group & Weightlifting Group

In 6am, 845am, and 12pm Classes:

Max Back Squat

Max Press

4:30-7:00pm CrossFit Total & Social

CFT + Back Squat + Press + Deadlift

May 15

CrossFit Group

5 x 1 Max Distance Broad Jump

Endurance

3 x 800m Run (3:00)

Weightlifting Group

4 x 2 Hip Clean + 1 Jerk

3 x 3 Clean Pull (Light if you are doing the CFT Fri)

3 x 3 Front Squat (Light if you are doing the CFT Fri)

CrossFit Total and Social on Friday!! 

Total will be running between 4:30pm-7pm. Come in at anytime to start working on it. The CFT is the total of your 1RM Back Squat + Press + Deadlift.

May 14

Strength

4 x 3 Hang Power Clean

MetCon

3 Rounds of:

15 Hang Power Clean (135/95)

15 Burpee

May 13

CrossFit Group

Strength

3 x 10 Heavy KB Swing (1:00)

MetCon

Alt Tabata for 8:00

Sit Up

Box Jump

Weightlifting Group

5 x 1 Hip Snatch

3 x 3 Halting Snatch Deadlift 

3 x 6 Back Squat