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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′

CrossFit: Main: E2 min x 10 min: 3 strict shoulder press0: 3 x 30-35% of 1rm pp, every 2 min, increase by ~5% jumpsE2 min x 10 min: 2 push press10: 2×60-65% of 1rm pp, every 2 min, increase by ~5% jumpsE2 min x 10 min: 1 push jerk20: 1x 65-85% of 1rm PP, every