Thursday

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A.
2 Rounds
20 tuck up
3x20sec frog stand holds
10 strict barbell presses @65% bw
B.
Bench Press
5 Sets of 1 @85%
C.
Back Squat
60% x4, 70% x4, 75% x3 x2
D.
Complete as many rounds and reps as possible in 10 minutes of:
10 Burpee Pull-Ups
10 Kettlebell Swings (24/16 kg)
10 Wall Ball Shots

"Warm-Ups, Flexibility and the Olympic Lifter" - CrossFit Journal [article]

Atlas stone set-up position with Rob Orlando - [video]

Thursday

A.
Three sets, not for time, of:
Handstand Walk x 15-20 Meters
L-Sit x 30-45 seconds
Skin the Cats x 4-6 reps
(slow and controlled)
B.
Every minute, on the minute, for 20 minutes:
2 Power Cleans
Note loads used for each set. Goal is maximum load successfully lifted over the course of the 20 minutes – which means, you’ll have to understand how to be aggressive, without failing a rep and costing yourself that number in your total sum.
C
40-30-20-10 Wall Balls
20-15-10-5 Box Jumps
5 Burpee Pull Ups between each round

Memorial Day Hurt

I Don’t Care If You Don’t CrossFit

Tuesday

Strength
1)Back Squat  10 8 8 8 5

2a)K.B. Press 4 Sets  4-6 Reps Each arm

2b)Romanian Deadlift  5 5 3 3

W.O.D.
15 Min AMRAP  Grab a Partner, Alternate Rounds and get after it!
3 Man Makers  (Demo from Reebok CrossFit One)
6 Burpee Pull Ups
9 Box Jumps (24/20)

Midline
Tabata Tuck hold from bar with Plate on Knees

CrossFit Games Announcement 

Tuesday 4/30

Strength

• 7 min emom High Hang Clean + Hang Clean + Push Jerk

W.O.D.

5 rounds

• 3 reps of 205/135 Power Clean
• 10 Burpee pull-ups

Midline

• 3x20 ghd situps
• 3x20 push-ups

4/29 results. Good job everyone!