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Monday 5/29/16

US CrossFit – CrossFit

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Clean (Every :90- 10x 4 AHAP )

Clean Pull (4×6 )

12 min. AMRAP (AMRAP – Rounds and Reps)

12 min. AMRAP:

-16x KB Snatch (8/side)

-16x Box Jump

-16x Sit up

Friday 5/26/17

US CrossFit – CrossFit

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Back Squat (1RM)

5×3 min. AMRAPs (AMRAP – Reps)

Stations:

1) Rope Climb

2) Wall Ball

3) Burpee

4) Row (meters)

5) Man Makers

-Perform max reps at each station.

-Switch every 3 min. with 2:00 rest/transition time.

Thursday 5/25/17

US CrossFit – CrossFit

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Squat Clean (1 RM )

12 min. AMRAP (AMRAP – Rounds and Reps)

12 min. AMRAP:

-15x Kettle Bell Swing (55/35)

-15x 4 Count Mt. Climbers

-20x Air Squat

Wednesday 5/24/17

US CrossFit – CrossFit

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Push Press (1 RM )

DECK OF CARDS (AMRAP – Reps)

Heart- Jumping Lunge (2 count)

Spade -Goblet Squat

Club -KB Snatch (per side)

Diamond -Push up

Tuesday 5/23/17

US CrossFit – CrossFit

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Snatch (1RM )

5 Rounds (Time)

5 Rounds for time:

-25x Push up

-25x Sit up

-10x Pull up

Friday 5/19/17

US CrossFit – CrossFit

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Back Rack Lunge (5×5/ side)

Hannie Stannie (Time)

10-8-6-4-2

-Handstand push up

-50-40-30-20-10:

-Double Under

-Sit up

(10/50/50, 8/40/40, 6/30/30….)