5.21.2015|Thursday

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CrossFit

A) Front Squat: 5×3 add 5# from last week

B) 8min AMRAP

10 Push Ups

5 Deadlifts

1 Rope Climb

ABC

A) Snatch: 1×3@50/60, 3×2@70%

B) Back Squat w/ 2 sec pause on 1st rep: 1×6@50/60%,1×4@70%,3×3@75%

C) Snatch Grip Strict Press: 1×8,1×6,3×5

5.19.2015|Tuesday

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-CrossFit-

A) EMOM x 8

Power Cleans

-Min 0,1- set of 5 TnG

-Min 2,3- set of 3 TnG

-Min 4,5- set of 2 TnG

-Min 6,7- set of 1

B) 500m Row x 6 rest 2mins b/t sets

*Complete each set one sec faster than the last ending at your 2k split time


 -ABC-

A) Clean: 1×3@50,1×3@60,4×3@70

B) Front Squat w/2sec pause on 1st rep: 1×5@5,1×5@60,4×5@70

C) Strict Press: 2×10,2×8