Rest Day
Wednesday 05.22.19 – Rx
For Time: Run 800m, then 5 Rounds of: 3 Rope Climbs 7 Push Jerks (135/95lbs)
Tuesday 05.21.19 – Rx
A. Deadlift 1-1-1-1-1RM B. In as few sets as possible: 100 V-ups
Monday 05.20.19 – Rx
5 Rounds for Time: 400m Run 30 Thrusters (75/55lbs)
Saturday 05.18.19 – Rx
20m AMRAP: 30 Double Unders 15 Burpees 15 Box Jumps (24″/20″)
Saturday 05.18.19 – Competitor
A. CrossFit Open Workout 17.3 Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, 95 lb. Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches, 135 lb. *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches, 185 lb. *Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups 3 squat snatches, …
Friday 05.17.19 – Rx
A. Back Squat Find a heavy 3 rep max* B. Death By: 10m Shuttle Sprint** *Find a heavy 3 rep max, for the day, in 12-minutes **Start a EMOM clock. At the start of the clock, sprint 10m, rest until the top of the next minute. Then, sprint 2 x 10m shuttle sprints, rest until the top of the next …
Friday 05.17.19 – Competitor
A. 6m EMOM 2 Clean & Jerks @ 70% B. 6m EMOM 2 Snatches @ 70% C. 5 Sets 3 Seated Tall Box Jumps Pick a challenging height for all sets D. 3 Sets 12 Single Leg Box Squat (each) E. 4 Sets: 1:00 Sled Walks (Heavy) 30s Rest 12-15 GHD Sit-ups 1:00 Rest
