Reminder, this upcoming weekend May 13th through May 15th is the CrossFit California Regionals at the Del Mar Fairgrounds! You can buy tickets here for single day passes or weekend passes! It’s only $30 for single day passes or $75 for all 3 days.
Monday, May 9th
Strength/Skill:
2 – 1 1/4 Back Squats (70-80%) – Complete 10 Sets
Metcon:
20 Back Rack Lunges Reverse Steps (135/95)
16 True Push Ups
16 Russian Kettlebell Swings (70/53)
6 Strict Pul Ups 6 Man Makers (45/25)
– You have 8 minutes to complete 1 round, then start round 2 at 10 minute mark
Tuesday, May 10th
Strength/Skill:
Hang Power Snatch + Power Snatch + OHS – 8 medium to heavy sets
Metcon:
“Big League Chew”
4 Rounds for time of:
3 Snatches @ 75%
8 Dumbbell Box Step Overs (45/25)
200 Meter Run
Wednesday, May 11th
Strength/Skill:
Front Squat with 2 sec pause in hole 7×2 @ 80%
Metcon:
3 Rounds for time of:
40 Wall Balls (20/14)
3 Rope Climbs
50 Doubleunders
Thursday, May 12th
Strength/Skill:
Good mornings 3×8
Barbell rows 3×8
Metcon:
1 Minute Max Reps for 3 Rounds of the Following:
Row for Calories
Dumbbell Push Press (45/25)
Bike for Calories
Abmat Sit Ups
– Rest 1 minute
Friday, May 13th
Strength/Skill:
Deadlift + Hang Clean + Clean – 6 medium to heavy sets
Metcon:
“Hammer time”
10 Hang Squat Cleans (135/95)
10 Burpee Pull Ups
50 Meter Sled Push (3/2)
8 Hang Squat Cleans (155/105)
8 Burpee Pull Ups
50 Meter Sled Push (3/2)
6 Hang Squat Cleans (185/125)
6 Burpee Pull Ups
50 Meter Sled Push (3/2/)
4 Hang Squat Cleans (205/135)
4 Burpee Pull Ups
50 Meter Sled Push (3/2)
2 Hang Squat Cleans (225/155)
2 Burpee Pull Ups
50 Meter Sled Push (3/2)
Saturday, May 14th
8 AM – CrossFit Class
Metcon:
2 Partners Complete:
7 Rounds for time of:
50 Meter Walking Lunge
50 Doubleunders
25 Kettle Bell Swings, Russian 70/53
* 1 partner works at a time
9 AM – Barbell Skills
3 Position Clean 5×2
Clean 1-1-1-1-1
Clean Pull 90%x3 95%x2 100%x2
10 AM – CrossFit Class
Metcon:
2 Partners Complete:
7 Rounds for time of:
50 Meter Walking Lunge
50 Doubleunders
25 Kettle Bell Swings, Russian 70/53
* 1 partner works at a time
11 AM – Free-For-All Community WOD
Sunday, May 15th
9 AM Free-For-All Community WOD
10AM – Monster Mash/Open Gym
9-6-3 reps for time of:
Squat Clean Thruster 155/105
Ring Muscle-ups
3 Rounds for time of:
50 ft Front Rack Lunge 155/105
15 Toes-to-bar
15 Kettle Bell Swings 70/53
For time:
150 Double-unders
75 Push Press 95/65
*Rest 5 minutes between workouts
*Repeat from 5-04-2015