Friday May 9 "Press 1+"

Warm Up

Dynamic Warm-up

Skill

Shoulder Press

Set 1 - 5 @ 55%

Set 2 - 5 @ 65% 

Set 3 - 5 @ 75% 

Set 4 - 3 @ 85% 

Set 5 - 1+ @ 95%

After each set, rest 30 secs and then perform

5-10 Weighted/Strict Ring Dips

Metcon

3 rnds

100 m Run

Rest the time it takes to run

200 m Run

Rest the time it takes to run

300 m Rub

Rest the time it takes to run

*score is total time (including rest)

*try to bring a stop watch if you have one

Thursday May 8

Warm Up

Dynamic Warm-up

Skill

EMOM 8

Power Snatch + Hang Power Snatch + OHS + Snatch Balance

*begin with 45-50% 1 rep Power Snatch and build each minute

Metcon

5 rnds:

AMRAP 3

3 Bumper Plate Burpess (land on 45# plate)

6 Knees to Elbow

9 Wallballs

Rest 1 min between rnd

*Continue where leaving off

Wednesday May 7 "Back Squat 1+"

Warm Up

Dynamic Warm-up

Skill

Back Squat

Set 1 - 5 @ 55%

Set 2 - 5 @ 65% 

Set 3 - 5 @ 75% 

Set 4 - 3 @ 85% 

Set 5 - 1+ @ 95%

After each set, rest 30 secs and then perform

10 Toes 2 Bar

Metcon

3 rnds

2 Rope Climbs

4 Clean & Jerk (80% 1rm Jerk)

6 Strict HSPU

Tuesday May 6

Warm Up

Dynamic Warm-up

Skill

EMOM 5

Push Press + Jerk Behind the Neck + Jerk (5 sec hold in split)

*begin with 55-65% 1 rep Push Press; add weight accordingly

Metcon

"HELEN"

3 rnds

400 m Run

21 KB Swings (55/35)

12 Pull-ups

Monday May 5 "Week 2 Squat Snatch 3+"

Warm Up

Dynamic Warm-up

Skill

Squat Snatch

Set 1 - 5 @ 50%

Set 2 - 3 @ 60% 

Set 3 - 3 @ 70% 

Set 4 - 3 @ 80% 

Set 5 - 3+ @ 90%

After each set, rest 30 secs and then perform

5-10 Weighted/Strict Pull-ups

Metcon

4 rnds

AMRAP 2:

250 m Row

Max Reps Squat Clean (55% 1rm)

Rest 1 min between each cycle

Saturday May 3 "Week 2 Jerk 3+"

Warm Up

Dynamic Warm-up

Deadlift Mobility

Skill

Jerk

Set 1 - 5 @ 50%

Set 2 - 3 @ 60% 

Set 3 - 3 @ 70% 

Set 4 - 3 @ 80% 

Set 5 - 3+ @ 90%

After each set, rest 30 secs and then perform

5-10 Weighted/Strict Ring Dips

Metcon

"NASTY GIRLS" (16 MIN CAP)

3 rnds:

50 Air Squats

7 Muscle-ups

10 Hang Power Cleans (135/95)

*sub for Muscle-Up is 3 Ring Rows & 3 Dips per 1 muscle-up

OR (for the more advanced)

CrossFit Regional 14.3

"NASTY GIRLS V2" (16 MIN CAP)

3 rnds:

50 Alternating Pistols

7 MuScle-ups

10 Hang Power Cleans (175/115)

Friday May 2

Warm Up

Dynamic Warm-up

Skill

200 m Run Time Trial

*bring a stop watch for most accurate results

Metcon

PARTNER AMRAP 20

40 Wallballs (20/14)

30 SDHP (55/35)

20 Burpees

10 C2B Pull-ups

100 m Run