Training for Monday, May 14th


Warm Up
Group Circle
3 Rounds
8 Blank Bar Strict Press
8 Alternating KB High Pulls
8 KB Swings
4 Power Jumps

Pressing Strength
Strict Press
4 sets x 8-10 Reps, 2:00 Rest
*Trying not to climb with all working sets at or near the same weight.  Weight should be close to 70% of 1RM

Workout of the Day
5 x 2:00 AMRAP, 1:00 Rest
20 Alternating DB Snatch 50/35
Max Box Jump Overs 24/20
*score is total box jump overs

Cardio CrossFit (9:30)
5 x 5:00 AMRAP, 2:00 Rest
10 Strict Press 65/45 (Rx+ 75/55)
10 Box Jump Overs
10 Alternating DB Snatches 35/25 (Rx+ 50/35)
10 Box Jump Overs
*Scale weights and box height as needed to keep intensity high
*Restart each round from the beginning.  Record highest scoring and lowest scoring rounds.

Cool Down
10 Iron Crosses
1:00 Shoulder Smash each side
1:00 Raised Leg Hamstring Stretch each leg
Plantar Fascia Massage + Calf Stretch