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29

  • Week 5 Strength Program Back Squat : 5 @ 70%, 5 @ 70%, 5 @ 70%, 5 @ 70%, 5 @ 70%, 3 @ 80%, 3 @ 80%, 3 @ 8...

30

  • AMRAP 33 mins: 400 m and Back Squats
  • Bring Sally Up

May | 1

  • Week 5 Strength Program Strict Press : 5 @ 70%, 5 @ 70%, 5 @ 70%, 5 @ 70%, 5 @ 70%, 3 @ 80%, 3 @ 80%, 3 @ 8...

2

  • AMRAP 1:30 w/ Buy-in: Row Calories and Power Snatches

3

  • Week 5 Strength Program Deadlift : 5 @ 70%, 5 @ 70%, 5 @ 70%, 5 @ 70%, 5 @ 70%, 3 @ 80%, 3 @ 80%, 3 @ 8...

4

  • AMRAP 18 mins w/ Buy-in: Box Jumps, Hang Cleans and Max Calories On Rowers
  • AMRAP 18 mins w/ Buy-in: American Kettlebell Swings, AbMat Sit-ups and Max Rep Burpees
  • AMRAP 18 mins w/ Buy-in: Push-ups, Pull-ups and Max Rep Db Snatches

5

6

  • Back Squat : 7 @ 40%, 7 @ 40%, 7 @ 40%, 7 @ 40%, 7 @ 40%, 5 @ 50%, 5 @ 50%, 5 @ 5...

7

  • 5 RFT: Rows, 1000 m and Double Unders

8

  • Strict Press : 7 @ 40%, 7 @ 40%, 7 @ 40%, 7 @ 40%, 7 @ 40%, 5 @ 50%, 5 @ 50%, 5 @ 5...

9

  • AMRAP 1:30 w/ Buy-in: Row Calories and D-Ball Over Shoulders

10

  • Deadlift : 7 @ 40%, 7 @ 40%, 7 @ 40%, 7 @ 40%, 7 @ 40%, 5 @ 50%, 5 @ 50%, 5 @ 5...

11

  • Murph

12

13

  • Strict Press : 1 Rep Max
  • "Tabata" - Wall Balls and Slam Balls : 16 x 20 secs / 10 secs

14

  • Jimmy O.- Hero (OC CrossFit)

15

  • Back Squat : 1 Rep Max
  • AMReps 3 mins: Double Unders (Unbroken)s
  • AMReps 2 mins: Burpees
  • AMReps 1 min: Tricep Push-ups

16

  • Fight Gone Bad

17

  • AMRAP 7 mins: Row Calories and Push-ups
  • Deadlift : 1 Rep Max

18

19

20

  • Clean & Jerk : 1-1-1-1-1

21

  • Hansen-ish

22

  • 3 RFT: Cleans, Thrusters and Rows

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31

Jun | 1

2