Ab Crusher/Recovery WOD Show up and see what’s on the board Warmup: CrossFit Warmup, 10 reps each x 3 rounds
Skill or Strength: Squat cleans Workout: Emom of squat cleans and front squats, show up and see the numbers
AMRAP in 20 minutes of 10 – 2″ deficit sumo deadlift @ 40% of 1RM 10 – pullup 10 – calories on Concept2 rower Run 300 meters to start, at 5:00, 10:00 and 15:00 on your clock. Use 25lb bumpers or two 10lb bumpers to make 2″ platform for deficit deadlifts. If you can not…
If you’ve been around for a while you know what this means. Triple Zuckies.
Show up and see what’s on the board. Hints, it’s not a Skill, D’over or Make-up Day. It’s a 20ish minute routine with multiple core movements and short runs.
Split snatch 5-5-3-3-1-1-1-1 Plus a nasty little triplet conditioning WOD to follow
Skill or Strength: Barbell lunges 5-5-5-5-5 right & left following each set perform 3 reps box jump, 3 broad jumps, for max total distance Record heaviest weight for lunges, max box height and longest broad jump triple.
Choice Day, recovering from Murph A: 50-40-30-20-10 reps of Wall ball situp Row (calories) B: 1–>8–>1 reps or burpee 2x KB swing 55/40 **Jacked version, 1–>10–>1 Warmup: CrossFit Cleveland Ab Routine 15 reps each x 3 rounds AfterWOD/Cool Down: Coach’s Choice
Only one workout Monday at 9:00am Choice between Murph, Jerry or Webster. Plus one alternate WOD listed on the Whiteboard. We also have Kickboxing at 9:00am, then closed for the remainder of the day in observance of Memorial Day.
Memorial Day Weekend Murph. Lots of PRs