Workout: Friday 05/19/2017

‘Level 1

Take 12 minutes to find 2RM for Deadlifts
+
E2MOM for 18 minutes
1st 2 minutes: 15 Calories on Airdyne (W- 12) / 10 Burpees
2nd 2 minutes: 20 Double Unders / 8 Press 96#/65# / 6 Push Press / 4 Push Jerk
3rd 2 minutes: 200m Run / 10 Skater Plyos (R+L=1) 4’
Post load and Rx or rounds completed.

Level 2

800m Run X 2 Rest 2 minutes between runs.
1200m Run X 2 Rest 3 minutes between runs.
1 Mile Run X 2 Rest 4 minutes between runs.
Post fastest time for each distance.

CrossFit Old School

5 Rounds
15 Deadlifts 135#/95#
20 GHD Sit Ups
25 Double Unders
Post time.

Workout: Thursday 05/18/2017

Level 1

1000m Row
+
5 Rounds
20 Wall Ball 20#/14#
20 V Ups
10 Pull Ups
+
1000m Row
Post time.

Level 2

3 Rounds
50 Double Unders
10 Burpee Muscle Ups (W- 6)
10 DB Overhead Squat Right Arm 50#/35#
10 DB Overhead Squat Left Arm
– Rest 5 minutes –
200m Farmer’s Walk 2 @ 70#/2 @ 53#
50 Russian KB Swings
200m Farmer’s Walk
Post time minus rest time.

CrossFit Old School

“1/2 Murph”
800m Run
50 Pull UPs
100 Push Ups
150 Squats
800m Run
Post time.

Workout: Wednesday 05/17/2017

Level 1

E3MOM for 15 minutes of:
3 reps of Barbell Complex
1 Power Clean
1 Hang Power Clean
1 Hang Squat Clean
1 Front Squat
* Each rep should be performed unbroken. AHAP
+
50 Floor Press 95#/65#
50 Floor Wipers (R+L=1)
50 SDLHP
50 Calories on Rower
50 Lateral Bar Hops (R+L=1)
Post load and time.

Level 2

E3MOM for 15 minutes of:
5 Bench Press *AHAP
3 Weighted Pull Ups *AHAP
+
“DT”
5 Rounds
12 Deadlifts 155#/105#
9 Hang Power Cleans
6 Push Jerks
Post loads and time.

CrossFit Old School

AMRAP in 20 minutes of
350m Row
50 Unbroken Double Unders
200m Run
Post total rounds plus reps.

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