1.11.16

 In W.O.D.


CrossFit Mayday – CrossFit

View Public Whiteboard

A: (No Measure)

Every 30 seconds for 5:00:

3 Burpees + 5 Air Squats

-then-

Smash & Stretch Tight Areas

2 Rounds:

10 Lying Side Raises w/ Light DB (each)

8 Single Leg Squats from Box (4 each)

6 Barbell Role Outs

5 Tuck Jumps

B: Metcon (Weight)

EMOM 8

2x(1 Snatch DL + 5 second down + Power Snatch)
No more than 70%. This is technique refinement.

C: Push Press (4 x 4 @ 90% of Strict Press 1RM)

Perform 5 Shoulder Shockers after each set is complete.

Gymnastics

3x Max Rep Ring Push Ups

3x Max Rep Ring Rows

rest 60 sec. b/w movements.

rest 90 sec. after Ring Rows

Recent Posts