Tuesday 5/23/17

Part 1: Complete as many rounds as possible in 20 mins of: 12 GHD Sit-ups 12 Hang Power Cleans (135/95) 24 Assault Bike Calories or 30 Cal Row Rest 5 mins Run 1 mile

Monday 5/22/17

Part 1: 10 mins Front Squat 1 Rep Work up to a heavy 1 Rep. *with a 5 sec pause in the bottom, and a 12 sec pause at the top Part 2: 15mins Front Squat 3×3 Use the same weight for each set. @83% of Part 1 and with the same pause prescription. Part 3: For time: 50...

Friday 5/19/17

Part 1: Hang Power Snatch + Overhead Squat Find a heavy 1 rep Part 2: 12 EMOM of: Min 1: 10 Thrusters 95/65 Min 2: 5 Handstand push ups @the 12 Min Mark: Run 800m

Thursday 5/18/17

Part 1: For time: 50 Walking Lunges (45/25) 100 Double Unders 50 Wall Balls (20/14) 10 Rope Climbs, 15 ft 50 Wall Balls 100 Double Unders 50 Walking Lunges Time cap 25mins Take on 2017 CrossFit Games Regional Event 3 Part 2: Accessory: 4 rounds not for time 8 Beat...

Wednesday 5/17/17

Part 1: Bench Press with Straight Bar @40% + Doubled Micro Mini Bands – 9×3 (3 sets wide, 3 sets middle, 3 sets close) Part 2: For Time 500 m row 21 Kbs swing (53/35) 21 toes to bar 500m row 15 KB Swings 15 Toes to Bar 500m row 9 KB Swings 9 Toes to...