Wednesday May 18, 2016
Warm-up 9' OTM 5 Around the World 60" Lockout 10 Kettlebell Swings 6' Squat Overhead Squat Work up to 3RM then 5' EMOM 2 x (80% of 3RM) Metcon 3 RFT 50 Squats 10 Shoulder to Overhead (135/95)
Mental Toughness Day
Hammer 5 RFT 5 Power Cleans, 135/95 10 Front Squats, 135/95 5 Jerks, 135/95 20 Pull-ups Rest 90 Seconds
Monday May 16th, 2016
Warm-up 9' OTM 12 Wall Balls 24 Double-Unders 36 Hollow Body Rocks 6' Squat Handstand Walk 175 ft Max Effort Handstand Push-ups Metcon 4 RFT 400m run 25 Push-ups
Friday the 13th!
Warm-up (No Measure) 9' OTM 5 Around the World 60" Lockout 10 Kettlebell Swings 6' Squat Front Squat 5 Rep Max Amanda 9-7-5 Muscle-ups Snatch, 135#/95#
Thursday May 12, 2016
Warm-up 9' OTM 10 dips 60" pigeon 5 inch worms 6' squat Weightlifting: Power Clean + Hang Squat Clean to max Metcon 6RFT 50 squats 75 double unders
Wicked Wednesday
Warm-up 9' OTM 10 OH Lunges 10 T2B 10 Box Jumps 6' Squat Snatch 8' EMOM Snatch + Snatch Balance Handstand Walk 150ft Ring Push-ups 100 reps Metcon 500m row 50 Box Jumps 50 Shoulder to Overhead (115/75)
Tuesday May 10, 2016
Warm-up 9' OTM 10 Burpees 60" Plank 10 Cal Row 6' Squat Overhead Squat 1 Rep Max Metcon 4 x 3' AMRAP / 1' Rest 5 Power Cleans 10 Wall Balls 10 Bar Facing Burpees
Mental Toughness Day
Metcon (Time) "The Seven" -7 RFT- 7 HSPU 7 Thrusters (135/95) 7 Knees-to-Elbows 7 Deadlifts (245/165) 7 Burpees 7 Kettlebell Swings (2/1.5 pd) 7 Pull-ups
Saturday Smash Fest
Rideau CrossFit - CrossFitWarm-up10" Squat TestWeightlifting1 RM OH Squat (03X0)MetconIsabel (Time)For Time: 30 Snatches, 135# / 95#30 Muscle-Ups (Time)30 muscle-ups for time
TGIF
Warm-up Choice! + 6' squat Power Cleans 8x3 OTM Metcon CrossFit Games Open 11.3 6' AMRAP Squat Clean & Jerk (165/115)