5/03/2017
Cindy AMRAP: 20 MIN 5 pull-ups 10 pushups 15 squats
5/02/2017
4 sets for quality Romanian Deadlift x 4-6 reps Rest 45 seconds Dumbbell Shoulder Press x 6-8 reps Rest 45 seconds Double-Under Practice x 45-60 seconds Rest 45 seconds
5/01/2017
“Jerry” For time: Level 3: those who intend on doing individual murph/mighty murph Run 1 mile Row 2K Run 1 mile Level 2: those who intend on doing team murph/mighty murph Run 1200m. Row 1500m. Run 1200m. Level 1: those who intend on doing mini murph Run 800m. Row 1000m. Run 800m.
Tuesday
In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of: 25 box jumps 20 Wall Ball Shots 15 russian Kettlebell Swings 10 Burpees 5 Strict Pull-Ups Partner A starts with 25 box jumps, Partner B then performs 20 wall ball shots, Partner A then performs 15
Monday
4 rounds for time: Run 400m. 10 DB manmakers* lvl 3: 50/35. lvl 2: 35/20. lvl 1: 25/10 (Manmaker = Db to the floor, kick back push-up, row left, row right, jump feet in, power clean DBs, push press – then repeat.)
Friday
‘Nicole’ ARMAP 20 min: Level 3: Run 400m. Max rep pullups* Level 2: Run 400m. Max rep pullups* Level 1: Run 300m. Max rep pullups* *Begin each set of unbroken pullups with strict, once you cant get chin over bar, without coming down from pullup bar, finish set with kipping pullups.
Thursday
4 sets for quality: 30 seconds of russian Kettlebell Swings Rest 30 seconds 30 seconds of Sit-Ups Rest 30 seconds 30 seconds of Alternating Reverse Lunges Rest 30 seconds 30 seconds of plank hold Rest 30 seconds 30 seconds of Mountain Climbers Rest 30 seconds 30 seconds of Band Pull-Aparts Rest 30 seconds
Friday
A. warmup push press (20 min total) 1. positions/empty bar 2. 5 x light load, 4x building, 3x mod load, 2x heavy 3. within 5 attempts build to todays solid, good position single B. Open workout 12.1 AMRAP 7 min: burpees to 6” above max standing height reach https://games.crossfit.com/workouts/2012
Thursday
In teams of two, with only one partner working at a time, partners alternate whole rounds to complete… As many rounds and reps as possible in 10 minutes of: Row 150 Meters 15 Russian Kettlebell Swings (heavy)
