Thursday, May 14, 2020
Check Point
Good news finally came down the line and we will see what happens over the next few days. Stay tuned and get those gym bags dusted off.
I will be on Local 5 Live this morning around 9:10am with Lisa Malak if any of you are interested in hearing about CFGB and CrossFit tune in!
I will be on Local 5 Live this morning around 9:10am with Lisa Malak if any of you are interested in hearing about CFGB and CrossFit tune in!
Have a great Thursday.
Oh and I’m working out at 5:15am if anyone is interested.
Is the gym also open later in the day? I’ve seen a few videos of people getting extra work in.
2 dbs if you got them, if not use 1:)
DB clean and jerks are 2 DBs or alternating?
1.) 5-4-3-3-2-1 Push Press, adding load each round working up to session 1RM
2.) Check Point
10 minute AMRAP
10 Dumbbell Hang Clean & Jerk 50/35lb
20 Alternating Pistol Squats
30 Double Unders
3.) 9-7-5
Muscle up
Sandbag Clean 150/100lb
4.) 6 x 2 Clean from Blocks @ LH 65%
Then
2.) Check Point
10 minute AMRAP
10 Dumbbell Hang Clean & Jerk 50/35lb
20 Alternating Pistol Squats
30 Double Unders
3.) 9-7-5
Muscle up
Sandbag Clean 150/100lb
4.) 6 x 2 Clean from Blocks @ LH 65%
Then
5 x 1 Clean, adding load each round starting at 65%
Note: keep rest around 2 minutes between sets
5.) 3 rounds
15 Reverse Hyper
15 Back Extension
Note: keep rest around 2 minutes between sets
5.) 3 rounds
15 Reverse Hyper
15 Back Extension
Unequipped At Home
1.) 12 min AMRAP
10 Tuck Jumps
6 Ninja Roll Ups (Rx Ninja Pistol Roll Ups)
2.) ROMWOD
1.) 12 min AMRAP
10 Tuck Jumps
6 Ninja Roll Ups (Rx Ninja Pistol Roll Ups)
2.) ROMWOD
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Erin Briggs
Garage Randomness
Open 11.1/14.1 - 7 rounds. Every 1 min for 15 mins, alternating between: 5 Devils Press, 35 lbs, 15 AbMat Sit-ups, 5 Strict Pull-ups. Assault Bike Calories : 3 x 4 mins / 1:30 : 124.
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Pauly VanderKelen
Rest Day
Hamstrings and glutes sore from 5x5 back squats yesterday. Blueberry protein pancakes for recovery dinner :)
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