Wednesday 05.15.19 – Rx

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“Broken Diane” For Time: 2 Rounds of 11 Deadlifts (225/155) 11 Handstand Push Ups 2 Rounds of 7 Deadlifts (225/155) 7 Handstand Push Ups 2 Rounds of 5 Deadlifts (225/155) 5 Handstand Push Ups

Wednesday 05.15.19 – Competitor

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A. Strict Press 1-1-1-1-1-1RM B. 3 Sets 2.2.1.1.1.1 Strict Handstand Push-ups* 1:30 Rest *Looks like 2 Strict HSPU, rest 8-10s, 2 SHSPU, rest 8-10s, 1 SHSPU…etc. C. 4 Sets 8 Clean Pulls D. 3 Rounds for Time: 400m Run 15 Chest to Bar Pull-ups 30s Max Rep Push Press (135/95lbs) 1:00 Rest E. 3 Sets 6 Reps Each of YTWL …

Saturday 05.11.19 – Rx

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A. For 15-minutes Work on a gymnastics movement you struggle with. B. For Time 100m Farmers Carry (70/53lbs)* 50m Burpee Broad Jump 100m Bear Crawl 30 Kettlebell Deadlifts (70/53lbs)** 100m Bear Crawl 50m Burpee Broad Jump 100m Farmers Carry (70/53lbs)* For the farmers carry and bear crawl, perform these as a 50m shuttle. So 50m down and 50m back. *Ideally, …

Friday 05.10.19 – Rx

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A. For Time: 40-30-20-10 Kettlebell Swings (55/35lbs) Box Jumps (24/20″) B. 3 Sets 3-Position Plank* 30s Right Side 30s Prone 30s Left Side 90s Rest *For the planks, start on one side, then move to prone, then to the other side. Each transition can take about 10s, so you can get into the right position. If you want to make …

Friday 05.10.19 – Competitor

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A. In 12-Minutes Find a 1RM Clean & Jerk B. In 12-Minutes Find a 1RM Snatch C. CrossFit Open Workout 17.2 12-Minute AMRAP 2 Rounds of 50′ Weighted Walking Lunge (50/35lbs) 15 Toes to Bar 8 Power Cleans (50/35lbs) Then, 2 Rounds of 50′ Weighted Walking Lunge (50/35lbs) 16 Bar Muscle Ups 8 Power Cleans (50/35lbs) Etc. Alternating between toes-to-bar …