May 16th, Wednesday

May 15, 2018 By Winston Thompson

6 and 7am, noon, 4:30(Open Gym) 5:30 and 6:30pm

Back Squat (3x3x3+)

70, 80, and 90%

CrossFit WOD (Time)

15 Chest to Bar pullups
100 Push press 75/55
Row 1000m

May 15th, Monday

May 15, 2018 By Winston Thompson

7am, noon, 4:30(open gym) 5:30 and 6:30pm

Extra Reading

Sleep and Recovery

Clean (2x2x2x2x2)

From the floor, squat clean

CrossFit WOD (Time)

100 Burpees
*EMOM 3 Power Cleans 135/95

May 14th, Monday

May 14, 2018 By Winston Thompson

6 and 7am , noon, 4:30(Open Gym), 5:30 and 6:30pm

Extra Reading

Do this before you deadlift

Shoulder Press (5x5x5+)

65, 75, and 85%

CrossFit WOD (Time)

4 Rounds
15 Deadlift 225/155
10 Dumbbell Clean and jerk L/R, 50, 35
10 GHD Sit Ups