
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
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
B) Metcon: 3 RFT
15 toes to bar
50 double unders
10 clean and jerk (135/95)
Target: 10min, cap 15min
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)
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) 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!
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!!!
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
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)
B) Metcon: 12min AMRAP
200m Run
12 MB sit ups (20/14)
8 hang power snatch (75/55)