STR: None WOD: “Del” For Time: 25 Burpees 400 meter run with MB (20/14) 25 weighted pull-ups with DB (20/15) 400 meter run with MB (20/14) 25 handstand push-ups 400 meter run with MB (20/14) 25 chest-to-bar pull-ups 400 meter run with MB (20/14) 25 burpees
* Retest Week STR:FIND 1RM POWER CLEAN WOD: *RECORD FASTEST AND SLOWEST TIMES ROW 500Mx3 *REST 3:00 CO: FT: 30 SHSPU *AFTER EVERY BREAK, COMPLETE 10 BJO @24/20″
* Retest week STR:FIND 1RM SPLIT JERK WOD: FT: 21-18-15-12-9-6-3 PJ @115/75# CALORIES ON AB/ROW CO: AMRAP-7: 20 DU 6 C2B 40 DU 9 C2B 60 DU 12 C2B *GO BACK TO 20/6…
* Retest week STR: Find a new 1RM Snatch WOD: FT: 1 Mile Run or 2k Row CO: 3RFT: 50/30 Cal AB 5 Rope Climbs
Re-test week STR: Find your 5RM DL WOD: 4RFT: 10 HPC (95/65) 10 Thrusters (95/65) 10 Burpees (6″) CO: E2MOM…(until failure) Row 250/200m 2 T2B …4 T2B, 6 T2B, 8 T2B etc
WOD: “Paul” 5 RFT: 50 Double-unders 35 Knees to Elbows 20 yard Overhead Walk (185/125)
STR: Find your 3 rm back squat then, “Crossfit Total 1” 1 RM back squat 1 RM shoulder press 1 RM deadlift add total weight=score WOD: None
STR:5×5 overhead squats @90%+ 1rm snatch *start from rack WOD: 10 min amrap 3 Snatches 95/65 9 T2B 6 Snatches 9 T2B 9 Snatches 9 T2B 12 Snatches Etc.
STR: Clean WOD: 15 min to complete: 100 Burpees Then find your 1RM power clean with remaining time.
Memorial Day “Murph” For Time: 1 mile run 100 pull-ups 200 push-ups 300 air squats 1 mile run Starting at 9am. One class only.
