Wednesday May 30, 2018

Skill/Strength:

Double KB Overhead Lunge(This can be scaled all the way back to bodyweight only if needed)

4 x 50′

 

Partner Workout*

6 rounds

10 Power Snatches 135/95

10 Bar Facing Burpees

6 rounds

10 Power Cleans 135/95

10 Bar Facing Burpees

*RX: Workout is performed I go you go. This means the first athlete will do 10 power snatch+10 burpees(which is one round) before the next athlete steps in to complete the next round of 10+10. After 6 rounds of snatches and burpees then move on in the same fashion to the cleans and burpees.

*Scaled athletes have the option of completing the work in a traditional shared work fashion.

Tuesday May 29, 2018

Skill: 10 minutes

Handstand Practice

Workout:

33-22-11

Toes to bar

KB Swing 70/53

Double unders

post workout finisher: run 800m or row 1000m

Friday May 25, 2018

Day 1 of Regional Competition. Iron Mile is in heat 2 as of now which means the heats times are 920 and 1040.

Tune in via games.crossfit.com

Workout

10 down to 1

hang power clean 155/105

ring push up

Run 100 m

 

skill/strength:

Push Press*

3×10

no rest/break in the front rack

Thursday May 24, 2018

Skill:

10 Iron Tables to activate the core. Then;

12 minutes

Continuous farmer walk alternating hands each minute*

70/53

points of performance: shoulders back, upright(not leaned) torso, head stays neutral.

Workout

30 Barbell thrusters 45/35

30 back rack lunge 45/35

Run 600 m

30 Barbell thrusters 45/35

30 back rack lunge 45/35

Run 400 m

30 Barbell thrusters 45/35

30 back rack lunge 45/35

Run 200 m

Wednesday May 23, 2018

Workout:

10 min AMRAP

7 power cleans 135/95

10 pull-ups

Skill/aerobic finisher:

5×500 m row. Rest 2 min or alternate with a partner