Civil War
Civil War registration is open, click here for all the info. The competition is July 10th. Get signed up!
MONDAY, MAY 17
STRENGTH/METCON
In a 20:00 window:
1 mile run (record time)
In the remainder of the time, establish a heavy 5-rep overhead squat (from floor, snatch required)
*Compare to 7/1/20
You are required to perform a snatch (squat or power) to setup your overhead squats. A squat snatch may count as the first overhead squat rep.
I have taken the measuring wheel out for a stroll to determine the actual length of our 400m lap (it about 410m). For our most accurate 1-mile route, begin your first lap at the blue line down the alley. Run 4 laps as usual, finishing at the bay door. See the map linked below:
https://drive.google.com/file/d/1-LjqFCVnZptO1LNnG4eJiNyTL1SCyylG/view
TUESDAY, MAY 18
METCON
AMRAP 25:
800m/700m row
20 abmat sit-up (or 15 GHD)
20 pull-up
WEDNESDAY, MAY 19
STRENGTH
Back Squat
4×6 (4 sets of 6)
All 4 working sets at 70% or greater.
[20:00]METCON
For time:
40 wall ball (20/14)
40 Russian KB swing (53/35)
16/13 cal assault bike*
30 wall ball (20/14)
30 Russian KB swing (53/35)
16/13 cal assault bike
20 wall ball (20/14)
20 Russian KB swing (53/35)
16/13 cal assault bike
*20/16 cal erg (if needed due to class size)
THURSDAY, MAY 20
STRENGTH – BTN Jerk 2-Rep (LOAD)
18 minutes:
2 behind-the-neck jerk (OHS grip)
Build to a heavy set
METCON
AMRAP 10:
5 push jerk (185/125)
5 burpee-over-barbell
FRIDAY, MAY 21
METCON
3 sets…
AMRAP 5:
40/32 push-up
20 toes-to-bar
Max calories on erg in time remaining
-Rest 3:00-
Note calories each set, score is sum total of calories across all 3 sets.
NOTE
We often program different male/female reps for strict upper body movements (strict pull-ups, push-ups, etc). This works well today since the workout is interval based with a fixed time. However, Murph is not as forgiving (200 push-ups for everyone), so expect no differentiation next week.
SATURDAY, MAY 22
CrossFit Pair Up Throwdown
Today’s WOD will be the workout for the Pair Up Throwdown competition put on by CrossFit HQ. The competition is just one workout and will be released on Thursday 5/20, we will post it as soon as we know what it is.
There will be no barbell class on Saturday 5/22. We will instead of two classes, one at 8:00am and one at 9:30am featuring the Pair Up Throwdown workout. Feel free to find a partner in advance, or show up to class and we will pair you up!
More info here:
https://www.crossfit.com/pair-up-throw-down