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May 22-May 28

Updated: May 23, 2023

Monday

A. Back Squatx2x2@75% x2x2@80% x2x2@85%

B. Romanian Deadliftsx10x4-DBs OR barbell


Intervals

2 minutesx3 rounds, 3 minutes for the last round

10/8 cal Ski

50 FT Carry or HSWALK/Bear Crawl-you pick!

Max Reps Sandbag DBall over a 30" box (you may jump step over or walk around the box to get it back over)

Rest 1 minute after each round


Tuesday

A. Snatch Pull+Snatch+Snatchx3 sets building and light

B. Snatch Double-hit a heavy double for the day. Keep misses at a minimum. These are NOT touch and go

C. Snatch Pullx3x3@100% of snatch


200 M Run

20 T2B

250M Row

30 DB Snatch

15/10 Cal Bike

50 DU

Rest 5 min and then go back in reverse


Wednesday

A. Push Pressx3x6@85%

B. Max Set of Strict HSPU or Push Upsx3 (Rest 2-3 minutes between attempts)


5 rounds

15/12 cal row

12 DB STO

1 Legless Rope Climb

1 Rope Climb

(sub for legless is 6 strict pull ups or ASST strict from a bar on rack, sub for rope climb is regular rope climb pulls)

rest 90 sec after each round


Thursday

Make up Day

OR

Semifinals Test 1

3000M Bike

84 FT Hand over Hand Sled Pull

2000M Run

84 FT hand over hand sled pull

1000M Ski

92 ft hand over hand seld pull


Friday

A. Clean+Jerk+Jerkx4 sets between 75-85%


LINDA**

10-9-8-7-6-5-4-3-2-1

Deadlift

Bench Press

Squat Clean


**Do not follow crossfit RX for this. Use weights that you can hit all day every day. If you want to take it easier on your back today, sub out the deads OR squat cleans and put in any machine calories OR Strict pull ups


No one should go over 20 minutes


Saturday

Teams of 2

80 Lunges

40 OHS

Row 1000M

20 Inverted Shoulder Taps

4 Rope Climbs

40 HSPU

4 Rope Climbs

20 Inverted Shoulder Taps

Row 1000M

40 OHS

80 lunges


Sunday

A. Deadliftx2x4@85%

B. Bench Pressx2x4@85%


EMOM 40

1-12/10 Ski

2-6-10 Burpee Box Jump overs

3-12/10 Bike

4-60 FT Sandbag Carry


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