General Track
BS 8×3@85%
+
AMRAP – 12
90 Double Unders
60 KB Swing 53/35
30 Burpees over the box
————-
Strength Track
A. BS 8×3@85%
B1. Close Grip Bench Press 4×4
B2. Bent Over Rows 4×6
C. Manual Resistance (MR) Leg Curls 3×8
D. Strict TTB/KTE 40 reps
A1. Pause Front Squat 3-3-3-3; r/r – 15s
A2. 4 sets of ME – 2 Pull Ups; r/r – 2:30
*Build on the FS, but only as you are able to maintain perfect positions for a 3s hold at the bottom of the squat. Good rack position, vertical spine, weight in heels and knees tracking properly.
+
Rowing technique
then
2k Row for time
For Time
3 Rounds
10 DL @65%
15 HRPU
– rest 1 min
3 Rounds
20 KB Swing
12 Ring Dips
– rest 1 min
3 Rounds
30 Double Unders
9 HSPU
+
3 RFQ
8 Alternating TGU
30s Bat Wings
A. BS 5×5@80%
B. Press 5@75%, 3@85%, ME@95%, 3@85%
+
AMRAP – 8
2-4-6 Ladders
C&J 135/95
Burpee Pull Ups
————-
Regional Week Schedule
————-
As most of you know this week is the South Central Regional in San Antonio, TX. Cass and Sam will be competing and if you are not making the trip, you can follow live at games.crossfit.com. Our large contingent heading south includes most of our coaches so we will have a revised schedule Friday, May 23 – Monday, May 26th. We will also have new BOLT gear that will be available this week!
————-
Friday, May 23
530am class
630am canceled
815am class
Noon canceled
515pm class
————-
Saturday, May 24
8am canceled
9am class
————–
Memorial Day
Monday, May 26
9am Hero WOD
All other classes canceled
Rope Climb Skill Work
+
7 sets of
8 Alternating Heavy KB Snatch
10 Burpees
rest 90s
General Track
———–
Back Squat 3×10 @70%
+
3 RFT
600m Run
50 Double Unders
40 Abmat Sit Ups / 20 TTB
————–
Strength Track
————–
A. Hang Clean 2×3@70%, 2×3@75%
B. BS 3×10 @70%
C1. Push Press 2×5@80%, 2×5@85%**
C2. Wgt/Strict Pull Ups 4×5
D1. GHD Sit Ups 3×15-25
D2. Band Pull Aparts 3×15
**Push Press %’s based upon your 3RM Push Press
