Announcements
Shirt presale ends Wednesday 5/26. Click below to order the latest Outlier apparel!
https://forms.gle/7aNG9eat1ihz2jgN9
Memorial Day Murph is on Monday 5/31. Two classes at 8:30am and 10:00am. More info here:
https://www.outliercrossfit.com/events/memorial-day-murph-monday-may-31st-2021/
Civil War registration is live! Competition day is Saturday July 10th (and Tuesday 7/6). Click below to register and for all the info:
https://www.outliercrossfit.com/events/outlier-civil-war-2021-saturday-july-10th/
MONDAY, MAY 24
STRENGTH
Overhead Squat
Build to today’s heavy double
METCON
AMRAP 7:
Overhead squats (135/95)
*Every time you break, perform 10 burpee-over-barbell
Score is total number of overhead squats.
TUESDAY, MAY 25
METCON
5 rounds:
400m run
25/20 push-up
70m sled push (3/2)
3/2 rope climb
Rx+ wear a vest
WEDNESDAY, MAY 26
STRENGTH
Back Squat
5×4 (5 sets of 4 reps)
All sets at 72.5% or greater.
[20:00]METCON
AMRAP 10:
Calories*
*Every 2:00, including at 0:00, perform 6 sandbag-over-shoulder
Goal: finish the sandbag work in less than 1:00.
PYO machine (although the correct machine is the assault bike) and sandbag weight.
THURSDAY, MAY 27
PARNTER METCON
12 rounds, in teams of 2:
50 double-under
20 single-leg v-up
2 x [10 dual DB deadlift + 50m farmer carry (2 x 50/35)]
Alternate movements with your partner. For example…
Round 1:
P1 – 50 double-under
P2 – v-ups
P1 – DB deadlift + carry
Round 2:
P2 – 50 double-under
P1 – v-ups
P2 – DB deadlift + carry
…continue until all 12 rounds are done (each partner will end up performing 6 rounds)
FRIDAY, MAY 28
METCON
For time:
300m run
12 ring muscle-up
21 push press (135/95)
300m run
9 ring muscle-up
15 squat clean (135/95)
300m run
6 ring muscle-up
9 cluster (135/95)