This week is more than the start of summer, BBQ season and beer. Today is a day of reflection.
28 May
No official class today, but It’s Memorial Day – There can be only one WOD. Murph!
Cash in – 1 mile run
100 pull ups
200 push ups
300 squats
Cash out – 1 mile run
If you have already done Murph for memorial day then you can substitute
For time:
Cash in – Row 1,000 meters
Then, 5 rounds of:
20 back extensions
16 GHD sit-ups
Cash out – row 1,000 meters
29 May
Establish your 1-rep-max deadlift
Then, with a barbell loaded to 40 percent of your max deadlift:
15 cleans for time
12 cleans for time
9 cleans for time
Rest as needed between each set.
30 May
Strength Push Jerk 2-2-2-2-2
For Time:
15 jerks
45 pull-ups (15 Bar Muscle-ups)
12 jerks
36 pull-ups (12 Bar Muscle-ups)
9 jerks
27 pull-ups (9 Bar Muscle-ups)
Use the same load for the jerks that you used for the cleans on Tuesday’s WOD.
31 May
Skill: Handstand Hold
On an 16-minute running clock, perform 1 minute each of:
Squats
Push-ups
Pull-ups
Dips
20-inch box jumps
Wall-ball shots, 20-lb. ball
Burpees
Double-unders
** at the end of Double unders go upwards**
1 June
2- Rep Max Cluster & Thruster ( 1 squat clean where you thruster out of it, and one more thruster = 1 rep)
Then 2-2-2-2-2 @ 75-80% of your 2RM ( Time Cap: 20 minutes)
MetCon:
21-15-9 reps for time:
Dumbbell thrusters 45/25lbs
Regular Dips
CrossFit Team Offutt Tactical Fitness 