Tuesday May 23rd, 2017

Part A:
Back Squat
5-3-1+
(75-85-95% of 90% of 1RM)

Part B:
3 Rounds
Run 400m
10 Box Jump Overs (24/20)
3 Power Cleans (225/155)

Monday May 22nd, 2017

Part A:
EMOM 16 Minutes
Minute 1: 15/12 Calories Row
Minute 2: 15 Burpees to Target
Minute 3: 15 Pull-Ups
Minute 4: 15 Ab Mat Sit-Ups

Part B:
Cool Down
~ Jog 400m
~ Straddle Stretches
2 Minutes/Side

Sunday May 21st, 2017

Skills/Make-ups/Open Gym
900am & 600pm
________________________

Olympic Lifting Workshop with Rick
@ CrossFit Falls Church 10-11:00am
________________________

Gymnastics Lifting Workshop with Emily
@ CrossFit Adaptation — CANCELLED!
________________________

Weekly Strength Spoiler:
Tuesday – Back Squat
Wednesday – Bench Press
Thursday – OHS

Saturday May 20th, 2017

In 25 Minutes
Run 1 Mile, then:
AMRAP, in remaining time, of:
10 Thrusters (95/65)
12 Box Jumps Overs (24/20)
24 Calorie Row

Start at any station. Rotate in order.

Score – total reps (46 per completed round)

Friday May 19th, 2017

Part A:
Snatch Work – Ascend in weight per set
Every 90 seconds for 9 Minutes (6 total sets)
1 Snatch Pull
1 Snatch Classic
1 OHS

Part B:
AMRAP 12 Minutes
3 Squat Snatch (155/110)
9 Toes to Bar
30 Double Unders

Thursday May 18th, 2017

Part A:
Run 400m
21-15-9
Push Jerks (135/95)
Chest to Bar Pull-Ups
Run 400m

Part B:
EMOM 6 Minutes
Odd: :30-:45 Hollow Rock Hold
Even: Russian Twists (20/15)

Wednesday May 17th, 2017

Part A:
Back Squat
3-3-3+
(70-80-90% of 90% of 1RM)

Part B:
2 Rounds
40 Air Squats
25 Burpee Box Jumps (24/20)
10 HSPUs

Tuesday May 16th, 2017

Part A:
Bench Press
3-3-3+
(70-80-90% of 90% of 1RM)

Part B:
30 Calorie Row
15 DB Power Cleans (45s/35s)
25 Calorie Row
12 DB Power Cleans (45s/35s)
20 Calorie Row
9 DB Power Cleans (45s/35s)
15 Calorie Row
6 DB Power Cleans (45s/35s)
10 Calorie Row
3 DB Power Cleans (45s/35s)

Monday May 15th, 2017

Run 800m
10 Deadlifts (225/155)
21 Unbroken Wallballs (20/14 @ 10’)
Run 600m
10 Deadlifts
18 Unbroken Wallballs
Run 400m
10 Deadlifts
15 Unbroken Wallballs
Run 200m
10 Deadlifts
12 Unbroken Wallballs

Sunday May 14th, 2017

Skills/Make-Ups/Open Gym
900am & 600pm

Olympic Lifting Workshop with Rick
@ CrossFit Adaptation 10-1130a

Gymnastics Workshop with Emily
@ CrossFit Falls Church 10-1130a

Spoiler:
Tuesday – Bench
Wednesday – Back Squat
Friday – Snatch