May 2016

For time: 800m Run 30 Presses (35/25kg) (^40/30kg) 800m Run 25 Push Presses (50/35kg) (^60/45kg) 800m Run 20 Jerks (65/45kg) (^80/60kg) - Form groups of three and set up three barbells at the different weights. - Perform the barbell work in any order. Alex S at Mount Tibrogargin. ...

6am, 8am CrossFit A) EMOM for 7 minutes 3 Push Jerks @ 70 - 75% B) “ Air Force ” With a bar loaded to 45/30kg begin each minute with 4 Burpees and complete the following for time: 20 Thrusters 20 SDHP 20 Push Jerks 20 Overhead Squats 20 Front Squats - 20 minute time cap 7am...

0:00 - 5:00 2 rft: 30 Kettlebell Swings (32/24kg) 30 Toes-to-Bar 5:00 - 6:00 Rest 6:00 - 11:00 2 rft: 20 Box Jumps (30/24") 20 Ring Dips 11:00 - 12:00 Rest 12:00 - 17:00 3 minute Plank Then AMRAP Situps 17:00 - 18:00 Rest 18:00 - 23:00 2 rft: 20 /15 Cal Row 200m Run ...

E2M A) Front Squat 7-7-5-5-3-3-3-3 - first set of 7 at 50% of 1RM - try to add weight each set. B) Split Jerk 1-1-1-1-1-1-1 - first single at 80% of 1RM - hold the same weight across or add weight if you're moving well and feeling strong https://www.youtube.com/watch?v=um4VxiI2Ng0...

A) EMOM for 7 minutes: 3 Thrusters @ 75 - 80% B) AMRAP in 7 minutes: 7 Hang Power Snatches (40/27.5kg) (^50/35kg) 33 Double Unders (^Unbroken) C) AMRAP in 7 minutes: 7 Overhead Squats (40/27.5kg) (^50/35kg) 13 Pushups (^Ring Pushups)        ...

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