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Programming Week of 250505

A1. Sets 1 & 2: 7 barbell bench press at 33×1 tempo @ same or 10% more of last week, rest to 1:30 then A2

Sets 3, 4, 5: 10 bench press at 100% of set 2

A2. 20 loaded reverse deficit lunges nte 45# plate, rest to 4:00 then back to A1 x 5

Rest an additional 2:00 then B

B. AMRAP 8:00

10 Medball cleans

20 Medball sit-ups

30 Double unders (3x singles)

A. 1 set every 1:30 x 3

3 deadlifts (building to B weight)

3 bar facing burpees

Rest to 10:00 then B
B. 1 set every 4:00 x 5

10 deadlifts 155/115

15 wall balls 20#,10’/14#, 9’

200m run

A1. 10 alt strict db curls, rest tom then A2

A2. 3-5 wall climbs, rest to 3:00 then back to A1 x 5

Rest to 15:00 then B

B. AMRAP 6:00

6 alt single arm devil’s press 50/35

3 burpee box jumps 24/20

Rest 3:00 then C

C. AMRAP 6:00

12 alt db power snatches 50/35

7 box jump overs 24/20”

Happy Birthday Coach Lily!

Murph Prep!

A. AMRAP 25:00

7 pull-ups

13 push-ups

17 air squats

500m run

1:00 rest

B. Yoga for Athletes

A. EMOM 30:00

Min1: max burpees

Min 2: Rest

Min 3: max med ball step ups nte 24”, 20#

Min 4: rest

Min 5: max barbell hang clean & jerks 75/55

Min 6: Rest

Min 7: max calories

Min 8 Rest

Min 9: max t2b/ghd/sit-ups

Min 10: rest

Coach’s choice

Classes 7, 8, &9am

Happy Birthday Coach Dan!

Happy Mother’s Day!

See Slack for programming

8:00am OLY 

9:00am Endurance

10:00 am CrossFit Kids

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