5.24.17

Run 5 min out+5 min back.

Mobilize 

Class

Weakness 

Aerobic infused gymnastics weakness. Ex: 3x800m run+10 unbroken whatever’s..

Wednesday May 24, 2017

Skill:

5×10 KB front squat
WOD: 20 min clock

Run 1200 m

120 jumping chest to bar pull-ups 

90 push ups

60 walking lunge

30 burpees

*men do this workout run, 30 burpee, 60 walking lunge, 90 push up, 120 jumping chest to bar. Reps are the same for each. For jumping chest to bar; bar should be at wrist at full extension.

5.23.17

Assault bike 4 min chill+4x :20/:40+4 min chill

Mobility 

A) class

B) 1 snatch grip dead+1 full snatch every :90 x 10

Goal is no misses. Drop between dead and snatch.

C) 12 minute clock

75 ghd sit-ups

Amrap cal row

Tuesday May 23, 2017

Workout:

Crossfit Total 2… The Other Total

Clean, 1 rep

Bench press, 1 rep

Overhead squat, 1 rep

Spend approximately 15 min on each one.

5.22.17

Warm up:

Row 1 k+4x :20/:40

Mobilize

A) class

B) every 10 min for 30 min

3 rounds 

20/16 cal Assault 

200 m run

C)  10 min emom

2 power clean+2 split jerk+2 barbell row 225/155

D) 50/35 strict chin-ups in as few sets as possible. No more than 7 sets.