It’s Memorial Day

Posted: May 27, 2018 by crossfittotactfit in Uncategorized

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

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