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.

Workout: Tuesday 05/16/2017

Level 1

600m Run
25 GHD Sit Ups
25 Thrusters 75#/55#
25 Box Jumps 20″
600m Run
20 GHD Sit Ups
20 Thrusters
20 Box Jumps
600m Run
15 GHD Sit Ups
15 Thrusters
15 Box Jumps
Post time.

Level 2

Take 12 minutes to build to 1RM Clean and Jerk
+
AMRAP in 20 minutes of:
500m Row
100 Double Unders
400m Run
Post load and total rounds plus reps.

CrossFit Old School

4 Rounds
200m Run
12 Hang Power Clean and Jerks 95#/65#
10 Pull Ups
8 Burpees
Post time.

Workout: Monday 05/15/2017

Level 1

E3MOM for 15 minutes
3 Reps of Barbell Complex:
1 Power Snatch
2 Hang Power Snatches
2 Overhead Squats * Each rep should be done unbroken. AHAP in good form.
+
4 Rounds
200m Run
20 KB Swings 53#/35#
1 – 5 Burpee/Push Up Ladder *5 Burpees per round, but add 1 Push Up per rep.
Post load and time.

Level 2

Partner Workout
“Tailpipe 2.0”
3 Rounds
P1 20 Calories on Airdyne
P2 KB Front Rack Hold 2 @ 53#/2 @ 35@
Switch
+
20 Rope Climbs
200′ Handstand Walks
* One person works at a time.
+
400m Partner Carry
* Partition work as desired. Piggy Back or Fireman Carry only.

CrossFit Old School

100 Double Unders
100 Sit Ups
100 Russian KB Swings 53#/35#
100 Squats
100 Sit Ups
100 Double Unders
Post time.

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