5/20

Javorek Barbell Complex 3 sets of: Barbell Upright Row x 6 Barbell High Pull Snatch x 6 Barbell Behind the Head Squat Push Press x 6 Barbell Behind the Head Good Morning x 6 Barbell Bent Over Row x 6 Perform all 5 exercises as a complex without setting the bar down. Then: 3 rounds…

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5/18

Kelly 5 rounds for time of: Run, 400 m 30 Box Jumps, 24/20 in 30 Wall Balls, 20/14 lbs This particular CrossFit “Girl” WOD has an actual person attached to it. Let me introduce you to the woman behind the WOD, Kelly Moore. She once made the mistake of complaining to Coach that she wasn’t…

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5/17

Romanian Deadlift 5-5-5-5-5

Then

3 rounds for time of:

15 Chest-to-bar Pull-ups
12 Burpee (Bar Facing)s
9 Deadlifts, 275/185 lbs

5/15

Back Squat 5-5-5-5-5

Then

For time:

15 Pull-ups
50 Split Jumps
30 Wall Balls
12 Pull-ups
40 Split Jumps
20 Wall Balls
9 Pull-ups
30 Split Jumps
10 Wall Balls

5/13

Hang Squat Snatch 2-2-2-2-2

Then:

4 rounds for time of:

8 Hang Squat Snatches, 135/95 lbs
12 Box Jump (24 In.)s, 24/20 in
Kettlebell Swing (Russian), 32/24 kg

5/7

Back Squat 5-5-5-5-5

5 rounds for time of:

3 Hang Power Cleans
3 Push/Split Jerks
3 Front Squats

Rx Weight = 135/95

5/6

“Cindy with Cleans”

Complete as many rounds as possible in 20 mins of:
3 Power Cleans, 135/95 lbs
5 Pull-ups
10 Push-ups
15 Air Squats

4/20

Fight Gone Bad

3 rounds, 1 min per station, of:
Wall Ball, 20 lbs, 10 ft
Sumo Deadlift High Pull, 75/55 lbs
Box Jump, 20 in Push Press, 75/55 lbs
Row (calories)
Rest 1 min