Skill: Handstand review /practice

Reverse Tabata and a half (12 rounds) 10 sec on/ 20 sec off Handstand Hold

(Scaling: Wall walk up hold, pike off box hold  if athlete is completely uncomfortable holding

A)    Oly: Power Clean and Jerk 1RM.

B)  Metcon: 3 RFT

15 toes to bar

50 double unders

10 clean and jerk (135/95)

Target: 10min, cap 15min

A) CF S-WOD

B) CF Metcon

C) 5 RNFT; 25’ hs walk, 10 hollow rocks

Congratulations to our May Athletes of the Month!

A) Metcon: AMRAP 25min

Teams of 2, 1 work, 1 watches

50 kb hang power snatch (53/35) (dumbbells ok too in a large class)

50 burpees to 45# bumper plate (jump on it ea burpee)

A) CF S-WOD

B) CF Metcon

C) Work on your 2017 goals; destroy weakness!

A) Oly: Hang Clean; 2 rep max

B) Metcon: 6 RFT

8 Thrusters (95/65)

3 Bar Muscle up (scale 6 c2b + 6 push ups)

Cap 15min.

Score: hang clean 2rm, metcon time

80'S DAY!

Strength: Back Squat

E3MOM for 9 minutes 3 reps (add 5 to 10 lbs to your weight from 4/28) If they were not there, find a

moderately heavy weight and stick with it.

Don’t forget that 2 sec pause at the bottom!!!

A) Snatch; find a heavy double

B) CF Metcon

C) 4RNFT; 75’ single arm oh walk (53/35), 15 ghd sit ups

A) Oly: Power Snatch; Find a heavy double for the day (not touch and go)

B) Metcon: 12min AMRAP

200m Run

12 MB sit ups (20/14)

8 hang power snatch (75/55)