CrossFit – Thu, Jun 1
Power Clean (Weight)
Metcon (Time)
<p>8 rounds</p><p>5 Clean & Jerks (135/95)</p><p>20 DU</p><p>16 min cap</p>
CrossFit – Wed, May 31
Metcon (Time)
<p>12 HSPU</p><p>12 DB Box Step Ups+ Renegade Row Right+ Renegade Row Left (55/35)</p><p>9 HSPU</p><p>9 DB Box Step Ups+ Renegade Row Right+ Renegade Row Left</p><p>6 HSPU</p><p>6 DB Box Step Ups+ Renegade Row Right+ Renegade Row Left</p><p>3 HSPU</p><p>3 DB Box Step Ups+ Renegade Row Right+ Renegade Row Left</p>
<p>Athletes will have a DB in each hand. Step up onto the box. Step down off the box. Then perform a renegade row on the right followed by the left side.</p>
Metcon (Time)
<p>100 Weighted sit ups for time (15/10)</p>
CrossFit – Tue, May 30
Metcon (Time)
<p>5 snatch complex (95/65)</p><p>30 burpees</p><p>rest 1 min</p><p>4 snatch complex</p><p>24 burpees</p><p>rest 1 min</p><p>3 snatch complex</p><p>18 burpees</p><p>rest 1 min</p><p>2 snatch complex</p><p>12 burpees</p><p>rest 1 min</p><p>1 snatch complex</p><p>6 burpees</p>
<p>Snatch Complex = 5 snatch deadlifts+ 3 hang snatch+ 1 oh lunge right leg+ 1 oh lunge left leg (95/65)</p>
