April 29 - May 5th

Monday:  Rest Day

Tuesday:
AM:
[1]  2 Mile Run
- Run 1/2 Mile
- 1 Mile of sprint intervals:  8 Rounds of Sprint 100 meters, jog 100 Meters
- Run 1/2 Mile
PM:
[1]  7X1 2-Position Snatch – heaviest possible, rest 60 sec.
- Notes: Position #1 is from the floor, Position #2 (without dropping the bar) is the low-hang – approximately 2″ from the floor.
135, 135, 135, 145, 145, 145, 155(fail), 155(fail), 155(fail)
[2]  As a Circuit:
- 2a) 5X3 Snatch First Pulls w/ 3 count pause at the knee – heaviest possible, rest 60 sec. DEMO VIDEO
- 2b) 5X5 Tempo HBBS @ 75% – rest 60 sec.
- Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.
a. 215
b. 275, 275x3, 245, 245, 245
[3]  3 Rounds not for time, but no rest:
- 5 Skin the cats
- 30 Double Unders

Wednesday:
PM:
[1]  3 Rounds of the following:
- Tire flip down the cement pad (100feet)  3 different tires between 3 people.  Each person will use each tire once.  Each tire is a different weight.
-- 10 Flutterkicks
- Lunge back (100feet)
-- 10 Hollowrocks
- Sprint to tire.
Time:  10:20rx
[2]  EMOM for 14 minutes, complete:
First Min:  Deadlift @315lbs x 3 reps & Burpees x 6 reps  Pace:  16-20 secs
Alt Min: 9 Toes 2 Bar
[3]  5x3 Clean High Pulls @ 225

Thursday:
AM:
[1]  Flight PT - Basketball
PM:
[1]  7X1 2-Position Clean + 1 Jerk – heaviest possible, rest 60 sec.
*Notes: Position #1 is from the floor, Position #2 (without dropping the bar) is the low-hang – approximately 2″ from the floor. The Jerk comes after the 2nd position Clean.
185, 195, 195, 205, 205, 205, 215
[2] As a Circuit:
[a]  4X3 Clean First Pulls w/ 3 count pause at the knee – heavy, rest 60 sec.  275lbs
[b]  4X4 1&1/4 Front Squats – heavy, rest 60 sec. VIDEO DEMO  205lbs
*Notes: Straps should be used for Clean First Pulls.
[3]  6 rounds for total working time of:
- Row 20 Calories
- 15 Burpees
Rest 1:1 for first 3 rounds, then 2:1 for final 3 rounds. (Ratio is WORK:REST.)
Time for each round:  1:50, 1:40, 1:38, 1:40, 1:55, 1:58

Friday:
PM:
[1]  1RM Overhead Squats
175x5, 185x3, 205x1 3sec pause at bottom, 215x1 3sec pause, 225x1 3sec pause, 235x1 3sec pause, 250x1 1sec pause. PR!!! and jerk PR!!!
Previous 1RM - OHS: 225lbs. Jerk: 235lbs.
[2]  For Time: reps of 30-20-10
- Overhead squat (95/63)
- Kettlebell Snatches 54lbs
--do half of KB snatches with one arm then switch. All 15 right then 15 left, then 10 right and 10 left bext round...
Time: 9:36rx. All OHS unbroken!

Saturday:
PM:
[1]  3 Rounds for time:
- 50 Double Unders
- 25 Wallballs 2for1
Time: 8:36mins
*Wallballs 2for1 was so difficult:  after the first 10-15, I was doing 4-6 at a time.
(10 Min Rest)
[2]  20 Rep backsquat:  245lbs
(5 Min Rest)
[3]  2 Reps of 225lb Clean.  No working up, start with 225 on the bar.

Sunday:
PM:
[1]  Main Site CrossFit WOD:  Sunday 130505
Front Squat 10-10-10-10-10 reps
185-205-215-225-235x7
[2]  "Annie"  for time:  50-40-30-20-10
- Double Unders
- Situps
Time:  6:36