Thursday 5/15

IMG_01173 Rounds (not for time)
4 Wall Walks
4 Muscle-Ups
12 Ring Dips
*Substitute 12 chest-to-ring pullups for muscle-ups if needed

Front Squat
5 – 5 – 3 – 2 – 2 – 1

5 Rounds For Reps:
1min Box Jumps – 24/20
1min Kettlebell Swings – 53/35

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and five-year old son T.J.

“DT”
5 Rounds For Time:
12 Deadlifts – 155/115
9 Hang Power Cleans – 155/115
6 Push Jerks -155/115

Tuesday 5/13

 

Test:
Max Reps Pushups (unbroken, 1min time limit)

CrossFit Total:  Take 3 attempts to find your 1RM in each of the lifts.  Warm-up adequately before attempting the heavy weight.  Allow 15 minutes on each lift.
Shoulder Press – Back Squat – Deadlift

 

 

Monday 5/12

garry-roof

Weighted Pull-up
4 – 4 – 4 – 4

Push-Press
3 – 3 – 3

3 Rounds For Time:
15 Pullups
20 Squat Cleans – 95/65
800m Run