Monday 5/1/16

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Monday 5/1/16

US CrossFit – CrossFit

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Deadlift (EMOM: 8×3 AHAP )

Hip Bridge (4×10 )

Hip Bridge – AHAP

For time (Time)

3 rounds with 1:00 rest between sets:

-5-10-15:

-Power Snatch (75/55)

-Burpees

Friday 4/28/17

US CrossFit – CrossFit

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Barbell Lunges (5×10 steps (Add weight) )

Rest 90-120 seconds, Alternate legs each rep

4 Rounds (AMRAP – Reps)

4 rounds for time:

-2:00 Max m Row

-2:00 Max Power Snatch (76/55)

-2:00 Rest

Thursday 4/27/17

US CrossFit – CrossFit

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Stamina (No Measure)

3 rounds:

-16x KB OHS (8/side-AHAP)

-16x Russian Twist (KB)

-8x Max height 1 leg Box Jump

5 rounds (Time)

5 rounds:

-10x Power Clean

-10x Toes to Bar

-10x Push up

* Each round: subtract 2 Power Cleans.

Wednesday 4/26/17

US CrossFit – CrossFit

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Push Press (EMOM: 7 min- 4reps)

DB Push Press (4x :30 Max Effort DB Push Press)

Happy Birthday Ben! (AMRAP – Rounds and Reps)

20 min. AMRAP:

-A) Max meter row

-B) 1 round:

-10x Snatch (95/65)

-10x Overhead Squat (95/65)

-10x Box Jump

*Switch after partner completes a round.

Tuesday 4/25/17

US CrossFit – CrossFit

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Stamina (No Measure)

3 rounds:

-10x Burpee- Pull ups

-8x Renegade row

-:30 Overhead KB Bottoms up hold.

4 rounds (Time)

4 rounds for time:

-30x Double Under

-20x Kettle Bell Swing (55/35)

-20x Sit up

Monday 4/24/17

US CrossFit – CrossFit

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Deadlift (EMOM: 7 min. 4 Reps)

Bulgarian Split Squat (4×12 AHAP (6/side) )

3-6-9-12-15-18 (Time)

-DB Thrusters (35/20)

-Burpee