Tuesday, May 15, 2018

Monday, May 14, 2018
May 12, 2018
Wednesday, May 16, 2018
May 15, 2018

Tuesday, May 15, 2018

ANNOUNCEMENTS!

Mobility on Thursday at 5:30 in the small gym!
Space is limited! Don’t just show up… Sign up in RhinoFit!

Yoga on Sunday at 9:00 AM! Sign up in RhinoFit!

ISLAND PARTY! Saturday, May 26th! More info to come!

MURPH on Memorial Day, May 28th, at 8:30 AM!

CrossFit Games Atlantic Regional← tickets on sale now… June 1-3
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Warm-up:
Cross-over Symmetry
3 sets of:
Jump rope 1 minute
3 pull-ups (set up your box if needed)
3 handstand push-ups, regular push-ups or knee push-ups

EMOM for 4 minutes at medium weight:
(Warm-up with light dumbbells and an empty bar first)
3 Dumbbell squat cleans
3 Power Cleans

WOD:
3 rounds for time of…
15 dumbbell squat cleans 
15 pull-ups
10 power cleans
10 handstand push-ups

Men use: 30 lbs. and 135 lbs.
Women use: 15 lbs and 95 lbs.

Scaling:
Today we have three rounds of cleaning and squatting, pulling, cleaning and pushing. 
Go challenging on the weight and choose body weight movements that you can do in 2-3 sets or less for the entire workout. Scale the pull-ups to jumping pull-ups, and the handstand push-ups to regular or knee push-ups.
“No one is done until everyone is done!”

 Intermediate (Scale as needed):
3 rounds for time of…

15 dumbbell squat cleans 
15 pull-ups ←scale to jumping pull-ups (Front,Back, Jump)
10 power cleans
10 handstand push-ups ←scale to ABMAT push-ups, box push-ups,
regular or knee push-ups

Men use: 30 lbs. and 135 lbs.
Women use: 15 lbs. and 95 lbs.

Beginner:
3 rounds for time of…

10 squats 
10 jumping pull-ups
10 hang power cleans
10 knee push-ups

Men use: 45 lbs.
Women use: 15-35 lbs.

Recovery/stretching:
400 meter recovery walk with pinch grip carry
Prone scorpion
Foam roll

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