Monday 12/05/14

Strength: Dead Lift

MetCon: In Teams of 2 Complete AMRAP 20 min

Ring Row x 8

Front Squat x 8 (50/35)

 

Tuesday 13/05/14

Complex C x 3

Strength:

1A RFESS 5×5

1B Hollow & C x 10

MetCon: EMOM ALAP

Power Clean x 3 (50/35)

Push up x 1(+1)

 

Wednesday 14/05/14

TGU 3×2

Strength:

1A Barbell Row 5×5

Pass Thu 5×10

MetCon: 6 Rounds For Time

Farmer Carry x 50m (BW)

Wall Ball x 15 (9/6)

 

Thursday 15/05/14

Arm Bar

Bear Crawl

Strength: EMOM x 16 (Alternate)

KB Push Press 4×8

Rope Climb x1/2

MetCon: 12/10/8/6/4/2

Pull up

KB Snatch (24/16)

Sit up

 

Friday 16/05/14

Skill: EMOM x12 (Alternate)

Frog Stance

Hollow Hold

MetCon:

KB Swing x 5min (24/16)

DU x 4min

STOH x 3min (40/25)

Back Squat x 2min (40/25)

Burpee x 1min

 

Saturday 17/05/14

Trip to CrossFit FSM