May 2024

CrossFit AMRAP 20 min:options:A. 2 pullup, 4 pushup, 6 squatB. 5 pullup, 10 pushup, 15 squatC. 10 pullup, 20 pushup, 30 squatD. 15 pullup, 30 push up, 40 squat*choose your option and stick it out for 20 min! scale how you have been for Murph prep, add weight vest if you have been wearing it!

CrossFit Main AMRAP 15 min;5 synchro toes-bar/hanging knee raise (synch happens at top)5 synchro box facing box jump overs (happens at floor- just like BFB)10 bike calories- shared, one person working at a time*scale all movements based on test week

CrossFit Main: Bench press + DB bent over rowE2:30 x 12:30 (6x)0: 5 bench press x 35% of 1rm PPplus 5 BOR each side with heavy DB/KB2:30: 5 bench x 45% + 5 BOR5: 5 bench x 55% + 5 BOR7:30: 5 bench x 65% + 5 BOR10: 5 bench x 75% + 5 BOR12:30:

CrossFit 500m row. with 2 min rest x 5 setsGoal is to push the pace (faster than your 2k TT), but hold within 3-5 sec of each split time

Happy Mother’s Day! Rest/Recover

Open Gym: 8am-9am

CrossFit: Main: 2019- the ruck (50 min cap) (this should be a 30-50 min workout, so scale accordingly) *sub bike for run if you cannot runRun 4 laps around our usual mile loop, but without the out and back finish past vive chiro- so you’ll just run straight back into the gym when you run

CrossFit: Main: AMRAP 20 min:3 person groups;P1. 25′ back rack walking lunge ~50% of 1rm back squatP2. 25m out/25m back sled pushP3. Rest (switch out weights for back rack lunge*partners all work in unison, but don’t move onto the next movement until all partners are complete with movement in front of them. Lvl6: sled 4×45/2×45,Lvl5:

Main 2 person teams, 1 working at a time;10 min max distance run; partners can split distances as needed and choose distance they want (100/200m)1 min rest10 min max distance row (same as run)1 min rest10 min max distance bike (same)

CrossFit: Main: Cindy-ish’AMRAP 20 min:5 pullups (performed how you tested for test week)10 situps15 wallballs Lvl6/5: GHD situps, WB 20/14# 10/9′Lvl4/3: half GHD/range, WB 20/14, 9/8′Lvl2/1: abmat situps, WB 14/10, 9′