Join us Saturday, May 21st for the Birthday Beer Crawl down 30th Street in North Park starting at Noon at Thorn Street Brewery! We will be celebrating all of the Outliers who had birthdays in May!
Monday, May 16th
Strength/Skill:
Back Squat with 2 second pause in the hole 5 x 2 at 80-85%
Metcon:
10-1 Back Squat (135/95)
30 Doubleunders
Tuesday, May 17th
Strength/Skill:
2 Halting Snatches + Snatch – Complete 6 sets at medium to heavy weight
Metcon:
1000 Meter Row
50 Wall Balls (20/14)
25 Toes to bar
15 Box Jump Overs (24/20)
500 Meter Row
25 Wall Balls (20/14)
12 Toes to bar
8 Box jump overs
Wednesday, May 18th
Strength/Skill:
EMOTM for 8 Minutes of
Power Cleanx x 3
Metcon:
Teams of 2 Complete:
8 Rounds of the following (4 rounds for each partner)
Bike for Calories (30/20)
50 Meter Sled Push (4/3)
10 Strict Pullups
1L/1R Plank Rotation
– 1 partner completes 1 round while 1 partner rests
Thursday, May 19th
Strength/Skill:
Deadlift – work up to a heavy set of 3
Metcon:
Regional Event 16.5
3 Rounds of:
400 Meter Run
7 Deadlifts (315/205)
40 Sit Ups
Friday, May 20th
Strength/Skill:
Overhead Squats
Work up to a heavy set of 2 Pause OHS in 6 sets
Metcon:
Regional Event 16.7
For time:
21 thrusters (95/65)
3 legless rope climbs
15 thrusters (95/65)
2 legless rope climbs
9 thrusters (95/65)
1 legless rope climb
Saturday, May 21st
8 and 10 AM CrossFit Class WOD:
For Time
Teams of 2 Complete the Following:
200 pull ups
200 burpees
200 ground 2 Overhead 75/55
200 Cal Bike
200 Double Unders
* 1 partner works at a time
9 AM Barbell Class:
High Hang Snatch 1-1-1-1
Hang Snatch 1-1-1-1
Snatch 1-1-1
Snatch Pull
3-95% 2-100% 2-100%+5lb
11 AM – Free Intro to CrossFit Class
Sunday, May 22nd
9 AM – Free-For-All WOD
10 AM – Monster Mash WOD/Open Gym