5/1/17 – It’s Gonna be May

ural sitting

RANT

So tomorrow’s (Monday’s) Performance/All Levels workout will have two different tracks spelled out.  We often give you guidelines on how to approach a workout if you want to focus more on strength or if you want to focus more on conditioning, but tomorrow we have written out how to approach the workout based on your goals.  If you aren’t sure which one you should do, ask your coach!

CrossFit Performance

Strength Bias

5 Rounds for Time

9 Strict Pullups

15 Thrusters (5 or less reps at a time)

200m Run

*25 min cap

OR

Conditioning Bias

5 Rounds for Time

9 Pullups

15 Thrusters (10+ reps at a time)

200m Run

*25 min cap

CrossFit Fundamentals

A. Strict Pullup – 3×10

or

B. Modified Strict Pullup – 3×10

+

For Time

15 Cal Ski Erg

10 Strict Pullups

15 Burpee over the Box Jumps

Rest 3:00

x4

Olympic Weightlifting

A. Snatch – 3×1 @78%

B. Clean & Jerk – 3×1 @75%

C. Pause Snatch Pulls – 3×3 @90%

pause above knee

D1. Front Squat – 4×2 @84%

D2. 1 1/4 Squat Box Jumps – 4×6-10