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Tuesday May 05, 2015

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CrossFit
Competitive & Fitness
A. Back Squat
5-5-5-5-5

Fitness
B. EMOM for 12 min
M1, Row Cals 12/8
M2, 20 Ab Mat Sit Ups
M3, 5 Broad Jump

Competitive
B. EMOM for 12 min
M1, Row Cals 15/10
M2, 15 GHD sit ups
M3, 5 Broad Jump

Weightlifting
Snatch

Regionals
Snatch Doubles (Just like last week)
Once you reach 75% of your 1RM only go up by 5lb increments until you reach your max double. Double just means two singles, within about 20 seconds.
If you feel good, continue to work up and hit a heavy Single for the day. The goal here is to get a lot of volume as you work up to your 1RM. Work on positioning as you pull and adding speed as you work up. Try to hit a heavier double than last week!

Workout (No rest between pieces)
5 Rounds
50 YD sled Push (Tough, about 30-45 seconds)
1:2
5 Rounds
10 Muscle Ups (Ring)
1:2
*You can do this with a team of 3 or you can time your rest. If using timed rest, Rest 2 min on both the Sled Push and Muscle Ups. Pick a set on the Muscle Ups that is challenging to stay unbroken for all 5 sets!

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