2269 Monday 5/20/2019

A
2 Min Cardio of Choice
3 Rounds
5 Tempo Goblet Squats (5,5,0,0)
10 Box Jumps
10 Double Leg Glute Bridge
(15 min)

B
15 min EMOM
3 Back Squats
(20 min)

C
100 alt. Dumbell Snatches (50/35)
EMOM 10 WB (30/20)
*start with WB
*12 min Timecap

D
100 Partner Wall Ball Situps

2268 Saturday 5/18/2019

Murph will be happening next Saturday!

A
10 min steady state cardio of choice

4 min EMOM
1 Power Snatch + 1 Hang Muscle Snatch + 1 Snatch Balance
*40% 1RM Power Snatch

B
Every 30 sec for 10 min:
1 Power Snatch

C
With a Partner:
Ski (160/120)
Ride (160/120)
Row (160/120)
Switch every 10 cal, at each switch the non-working partner must complete 5 burpees

2267 Friday 5/17/2019

A
Partner Shared Burden
Row 2K
30 Renegade Rows
30 High Box Jumps
30 Double KB Front Squats
(25 min)

B
12 min EMOM
Min 1: 10 Wall Balls with 3 sec Pause in the Bottom
Min 2: 6-10 Strict T2B

C
CrossFit Games SouthWest Regional Event 1
13 Ascending Squat Cleans
Men begin at 215 and increase in 10 pound increments to 335
Women begin at 120 and increase in 5 pound increments to 180
*11 min timecap

2266 Thursday 5/16/2019


A
2 Min Ride/Row
3 Rounds
15 Heavy Russian Swings
10 Single Leg Glute Bridge
10 Good Mornings
(10 min)

B
Every 90 sec for 10 rounds
5 Deadlifts + 1 Rope Climb
(25 min)

C
In 5 minutes
Row 1200/1000m
Max Box Jump Overs in remaining time

Rest 3 min

In 5 min
Ride (65/50 Cal)
Max DU in reamining time

Rest 3 min

In 5 minutes
Ski (65/50 Cal)
Max Swings (1.5/1) in remaining time
(21 min)