Monday --- 5.16.2022
METCON
21-15-9
Alt DB Clean and Jerk 50/35
T2B
Push ups
*75 DU between rounds
21-15-9
Alt DB Clean and Jerk 50/35
T2B
Push ups
*75 DU between rounds
Tuesday --- 5.17.2022
STRENGTH
Every 90 seconds for 5 rounds:
4 front squats at 55-70% of 1RM back squat (work up in weight inside these percentages)
METCON
AMRAP 12
500/400m row
12 front squats 95/65
15 box jumps 24/20
Every 90 seconds for 5 rounds:
4 front squats at 55-70% of 1RM back squat (work up in weight inside these percentages)
METCON
AMRAP 12
500/400m row
12 front squats 95/65
15 box jumps 24/20
Wednesday --- 5.18.2022
STRENGTH
Every 90 seconds for 6 rounds:
3 squat snatches - work up in weight
*Singles
METCON
4 Sets
AMRAP 3
5 burpees over the bar
3 bar MUs
1 squat snatch 155/105
*Rest 1 minute between each AMRAP
Every 90 seconds for 6 rounds:
3 squat snatches - work up in weight
*Singles
METCON
4 Sets
AMRAP 3
5 burpees over the bar
3 bar MUs
1 squat snatch 155/105
*Rest 1 minute between each AMRAP
Thursday --- 5.19.2022
METCON
EMOM 28
Minute 1: 7 DB push press left arm + 7 DB push press right arm 50/35
Minute 2: 2 power clean and jerks at 80% of 1RM (drop between reps)
Minute 3: Max efforts cals on bike
Minute 4: Rest
*Score is total calories on the bike*
*Rx is doing minutes 1 and 2 Rx with no misses*
EMOM 28
Minute 1: 7 DB push press left arm + 7 DB push press right arm 50/35
Minute 2: 2 power clean and jerks at 80% of 1RM (drop between reps)
Minute 3: Max efforts cals on bike
Minute 4: Rest
*Score is total calories on the bike*
*Rx is doing minutes 1 and 2 Rx with no misses*
Friday --- 5.20.2022
METCON
5 RFT
400m run
25 air squats
20 KB swings 1.5/1
15 pull ups
5 RFT
400m run
25 air squats
20 KB swings 1.5/1
15 pull ups
SATURDAY --- 5.21.2022
METCON
Check SugarWOD for more details :)
Check SugarWOD for more details :)
CROSSFIT SOUTH CHERRY