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May 18

A. 4 sets in 7 mins 1 clean (mix in some squat cleans) 3 push jerks 2 strict pull ups or negatives B. Wendler press from ground – 3×5 – 7 mins C. Symmetry Hero WOD “Blake” 5 rounds for time or 30 min cap. 5 MU or 10...

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May 17

A. Snatch complex – 4 sets 2 muscle snatch 2 snatch balance B. 10 mins to a heavy complex 1 snatch 1 hang snatch C. Wendler deadlift 3×5 D. For time 20 bar thrusters Run 200 20 burpees Run 400

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May 16

  AMRAP 10 Mins Run 400 21 KBS 12 Push ups   AMRAP 10 min Ride 15/12 CALS 15 OHS 95/65   AMRAP 10 Mins Row 500 15 Wall Balls 10 t2b

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May 15

A – 5 mins to practice complex 1 clean 1 FS B – Squat Clean EMOM –  12 mins work to or near PR Build weight 1 rep/min C. BS 3×5 @ 65, 75,85% D. Row 400  10 pull ups 10 clean and jerks 135/95 Ride 25/20 cals 10 pull ups 10...

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May 13

A – 3×3 snatch balance – work on fast drop B – OHS – 10 mins to work to a heavy single C – 5 sets, walk/rest back 5 tire flips 100M sandbag run

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May 12

A- Work to a heavy 3 rep thruster in 10 mins.   B – Every other minute for 10 mins 3 Sumo DL 3 max height vertical jumps 3-6 c2b/pull ups/MU   C- 5 Sets, rest :60 Row 100M AFAP 20 UB KBS

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May 11

A. 8 mins for 5 sets 1 squat clean 3 push jerks B. Wendler deload strict press 3×5 5 @ 40%, 50%, 60% B2. Work on strict pull ups or negatives in between each set. C. 24 mins First 3 mins 5 Squat cleans 25 DU /50 sport 5 cleans Next three...

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May 10

A – 5 mins to warm up power snatch   B – Snatches every :20   Mins 0-3 – Muscle Snatch Rest/change weight 1 min Mins 4-7 – Power Snatch rest/change weight 1 min Min 8-11 – Power snatch – mix squat...

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May 9

CrossFit Symmetry “Girls” Triathlon   You have 35 mins to get through:   Fran 21Thrusters 21 pull ups Row 500 15 Thrusters/pullups Row 500 9 thrusters/pullups   Isabel 10 snatches Run 400 10 snatches Run 400 10 snatches  ...

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May 8

A – 10 mins to practice complex 1 clean 1 jerk 1 hang clean 1 split jerk   B –  Running Grace Work IF keeping a consistent pace on the run is the challenge for you: 4 sets – rest 30 seconds 5 thrusters 95/65 Run 400 @ 85%...

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May 7

Work for 6 mins Rest 1 min 6 rounds   AMRAP Run 200 25 DU/50 Sport 5 HSPU/Dips/HRPU 10 pull ups 15 jump squats 20 sit ups

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