Monthly Archives: May 2013

Saturday, June 1   WarmUp: 400 m run forwards 400 m run backwards 2 rounds of: 20 PVC OHS 10 MB cradles 5 wall walks 5 man makers   WOD:  “Dating Sage” 5 RFT 10 snatches (75/53) 15 pull-ups 20 … Continue reading

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Friday, May 31   WarmUp: 10-min AMRAP 50 m side shuffle 4 K2E 6 push-ups 8 wall balls   Strength:  Clean and Jerk (or missing lift) – week #6   WOD: 15-12-9-6-3 Squat clean (135/95) HSPU 

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Thursday, May 30   WarmUp: 50 DUs or 150 SUs “C1” warm-up 3 minute HSPU practice   WOD:  CrossFit Total The sum of the best attempts at: Back squat Shoulder press Deadlift

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Wednesday, May 29   WarmUp: 200 m run 20 push-ups 200 m run 20 wall balls 200 m run 20 KB swings   Strength:  Clean & Jerk – week #6   WOD:  10-min AMRAP 1 KB clean (50/35) 2 KB … Continue reading

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Tuesday, May 28   WarmUp: Run/Row/Jump Three 30-second rounds of: V-ups Squat hold Handstand hold Burpees   Strength:  Snatch – week #6   WOD:  3 RFT 15 front squats (65% of max) 20 box jumps (24/20)

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