May 8, 2019

CROSSFIT
Strength
Bench Press (5×5)
Increasing
Super set ME set of strict pull-ups between each set
Metcon (Time)
1000m Row for time
EMOM 7 KB Swings 53/35
Begin workout with KB swings

SWEAT
Seven Mary Three (AMRAP – Reps)
8 Min Amrap
8 Ring Rows (or inverted rows with a bar)
12 Dumbbell Snatches Alternating (40/25)
RX+ (50/35) with ring rows
—
2 min rest
—
Seven Mary Four (AMRAP – Reps)
10 MIn Amrap
15 Cal Row
12 Dumbbell Shoulder to Overhead(35/20)
9 Box Jump Overs
Dumbbell in each hand
RX+(45/30)

YOUTH WEIGHTLIFTING
Weightlifting
Clean and Jerk (3X3)
Strength
Push Press (2X5)
Conditioning
5:00 Max Jump Ropes