WEEK 18 May 1- May 7

This week were working with more reps for our strength portion of the workout. We also have two workouts from this years CrossFit open; on Wednesday we do 17.1 and on Sunday with 17.5. On Thursday we have a long partner row, and we have more of a conditioning day on Saturday, with assault bike intervals and a high intensity tabata workout.

MONDAY – May 1

Strength

Heavy Thrusters 3-3-2-2-1-1
*rest 2 mins between sets

WOD

Seated Dumbbell Press 10-10-10
Ring Push Ups 8-8-8
Chin Ups 8-8-8

Finisher

3 Mins Plank

TUESDAY – May 2

Strength

Goblet Squat 10-10-10
Dumbbell Front Rack Lunges 5-5-5 (per leg)
*rest 3 mins between sets

WOD

100 Sit Ups
100 Air Squats
100 Sit Ups

WEDNESDAY – May 3

WOD

Workout 17.1
For time
10 Dumbbell Snatches
15 Burpee Box Jump-Overs
20 Dumbbell Snatches
15 Burpee Box Jump-Overs
30 Dumbbell Snatches
15 Burpee Box Jump-Overs
40 Dumbbell Snatches
15 Burpee Box Jump-Overs
50 Dumbbell Snatches
15 Burpee Box Jump-Overs
(20 Mins Time Cap)

Finisher

50 Hanging Knee Raise

THURSDAY – May 4

Strength

Weighted Pull Up 8-8-8
*use bands if needed
*if your using bands, use a lighter one and make the movement more difficult

WOD

In teams of two
30 Mins Max Calorie Row
*switch every 2 mins
*opposite partner holds a wall sit

FRIDAY – May 5

Strength

Back Squat 8-8-8

WOD

8 Mins
Max Wall Balls

Finisher

50 Hollow Rocks

SATURDAY – May 6

Conditioning

3×30 Calorie Assault Bike

WOD

Tabata 6 Rounds on each
Mountain Climber
Burpees
Box Jumps
Ball Slams

SUNDAY – May 7

Strength

Bench Press 8-8-8

WOD

Workout 17.5
10 Rounds
9 Thrusters (95/65lbs)
35 Double Unders

Finisher

3 Rounds
1 Mins V-Ups
1 Mins Weighted Sit Up
1 Mins Hollow Rocks
1 Mins Rest