May 18-23

So much fun you’ll want to workout!

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Monday

Front Rack Lunge (4 emom for 5 rounds)

4 minutes
15 situps (GHD RX+)
10 pushups
5 power cleans 135/95
1 min rest
4 minutes
Row Max Meters
1 min rest
8 minutes
8 deadlifts 135/95
8 burpees
8 front squats 135/95
80 jump rope
Rest 1 minutes
Max Reps Pullups 1 minute 

Tuesday

The CrossFit Total
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
45 minutes TOTAL.

3 rounds for time
10 box jumps 24/20
sled push down & back
10 toes to bar

Wednesday

10 snatch 95/65
8 snatch 115/75
6 snatch 135/85
2 rounds of
run 400m
20 walllballs 20/14
20 kb swings 55/35

Thursday

Split Jerk (3 sets of 1)
Behind The Neck Jerk (3 sets of 1)

“3x The Fun”
400M run
30 OHS 65/45 (rx+ 95/65)
20 Burpee-Box-Jumps 24/20 (rx+30/24)
10 Man-Makers 30/20 (rx+35/25)
REST
3 Rounds For Time
5 Squat Cleans 95/65 (rx+ 135/95)
7 KB Swings 55/35 (rx+ 70/55)
REST
50 Pullups
50 Situps to Bumper (Complete in any order)

Friday

Bench Press (10×2 75%) 

EMOM 15 minutes
3 Thruster add 10lbs every 3 rounds
3 Tire Flips

Saturday

Row 2,000 meters for time.
*Every minute stop and do EITHER 10 Slamballs or 10 Air Squats