Workout: Monday 05/22/2017

Level 1

E3MOM for 15 minutes
2 reps of barbell complex: *AHAP
1 Power Clean
1 Front Squat
1 Thruster
1 Push Jerk
1 Split Jerk
+
30 – 40 – 50
Calorie Row
Russian KB Swings 53#/35#
Post load and time.

Level 2

EMOM for 12 minutes
Odd minutes: 5 Back Squats *AHAP
Even minutes: 6/4 Deficit HSPU 4″
+
“Death by KB Swing”
800m Run (Buy In) 70#/53#
*From the time that you get back from the run, you will start your KB Swings at the top of the next minute. Ex: You finish the 800m run in 4:15, you’ll start your KB Swings with 5 reps at the 5:00 minute mark and continue from there.
Post BS load and last completed KB Swing set.

CrossFit Pd School

7 Rounds
10 Calories on Airdyne
30 Squats
10 Toes to Bar
Post time.

7 comments

  • Paul 22 May ’17

    5:15
    L1
    Carolyn 85#/15:03 Rx
    Erica 70#/18:56
    Lauren W. 95#/13:04 Rx
    Amadi 145#/-
    Cathy 75#/18:31 Rx
    Rose 65#/22:45 Rx
    Barbara 85#/13:40 Rx
    Delilah 55#/19:25 Rx
    Tyler F.H. 155#/15:56 Rx
    Mike D. 105#/11:26 Rx
    Chris F. 155#/13:25 Rx
    Paul 135#/15:12 Rx
    L2
    Amadi -/15 Rx
    CF O S
    Diana 26:05
    Rob 29:35 Rx
    Vince 24:59 Rx
    Newman 23:32

    Reply
  • Tyler Rodems 22 May ’17

    8am
    L1
    Tim S. 135#/ 13:58 Rx
    Stroup 135#/ 16:30 Rx
    Joelle 55#/ 16:32
    Shannon 65#/ 15:51
    April 65#/ 22:15 Rx
    Bernice 55#/ 24:18 Rx
    CFOS
    Walt 20:30 MOD

    Reply
  • Tyler Rodems 22 May ’17

    9am
    L1
    Tina 95#/ 14:36 Rx
    Mike S. 105#/ 14:56 Rx
    L2
    -/ 12 Rx

    Reply
  • Tyler Rodems 22 May ’17

    12pm
    L1
    Christina G. 95#/ 18:45 Rx
    Sean G. 125#/ 12:00 Rx
    Brian T. 180#/ 11:58 Rx
    CFOS
    JoJo 11:52 Rx
    Susan 26:11 Rx
    Dalton 13:03 Rx
    Steve-O 14:12 Rx

    Reply
  • Tyler Rodems 22 May ’17

    4pm
    L1
    Mark B. 95#/ 14:48
    Dylan 135#/ 12:23 Rx
    Cami 100#/ 13:48 Rx
    Warren 145#/ 12:41 Rx
    Jimmy 135#/ 15:52 Rx
    Pat 145#/ 17:47 Rx
    Andrea 95#/ 19:26 Rx
    CFOS
    Chris B. 17:56 Rx
    L2
    Nik – / 16 Rx

    Reply
  • Tyler Rodems 22 May ’17

    5pm
    L1
    Elsa 55#/ 16:24 18#
    Ed A. 185#/ 12:46 Rx
    Jeria 85# MOD/ 17:43 Rx
    Josh 65#/ 21:07 Rx
    Severen 85#/ 16:35 Rx 35#
    Adrian 75#/ 19:06 Rx
    Monica 75#/ 19:56 Rx
    Ira 205#/ 23:14 Rx
    Jill 55#/ 18:18 Rx
    Michael 105#/ 15:42 Rx
    Elizabeth 85#/ 18:01 Rx
    Serena 100#/ 18:10 Rx
    Will 145#/ 14:43 Rx
    CFOS
    Milly 21:17 Rx
    Terry 14:20 Rx
    Morgen 14:30 4 rds
    Jennifer 24:05 Rx
    L2
    Trapp 225#/ 16 Rx
    Jeff W. 225#/ 16 Rx
    Heather 195#/ 16 Rx

    Reply
  • Tyler Rodems 22 May ’17

    6pm
    L1
    Mark 115#/ 13:27 Rx
    Maddie -/ 16:15 Rx
    Joe 165#/ 14:30 Rx
    Nicole 85#/ 16:43 Rx
    Marissa 55#/ 12:28 Rx
    Clara 75#/ 16:07 Rx
    CFOS
    Carrie M. .21:13 Rx
    Sloane 20:19 Rx
    L2
    Maddie 155#/ –
    Dalton HSPU’s only/ 17 Rx
    Sloane 155#/ –

    Reply

Post a reply

Copyright © Crossfit East County 2016