WEEK OF 5/21/18

A reminder about the Memorial Day Weekend Schedule:
Saturday, May 26th: “Murph” (individual or partner)
Sunday, May 27th:  CFG CLOSED (no Open Gym)
Monday, May 28th:  Open Gym from 9:00am – 12:00pm

MONDAY

Strength/Skill

EMOM for 6 minutes:
Odd mins: 10 Deadlifts @ 50% of max
Even mins: 5 High Box Jumps

WOD

“Helen”
3 rounds for time:
Run 400m
21 KB Swings (55/35)
12 Pullups

TUESDAY

Strength/Skill

Back Squat
70% x 10 reps x 3 sets

WOD

AMRAP in 12 minutes:
4 Ring Dips
Row 100m
8 Ring Dips
Row 100m
12 Ring Dips
Row 100m
16 Ring Dips
Row 100m
20 Ring Dips
Row 100m
…continue sequence for a total Ring Dip Score.
R+: Ring Muscle-Ups going up by 2 rep increases instead of 4 starting at 2 repetitions.

WEDNESDAY

Strength/Skill

Shoulder Press
Heavy Double for the Day

WOD

2 rounds for time:
25 Handstand pushups (head to abmat)
50 Walking Lunge Steps
25 Toes to Bar

R+: Head to Floor or 25lb plates on either side of abmat

THURSDAY

Strength/Skill

Snatch Balance
Heavy Single for the Day

WOD

“Regionals Event 4”  (9 minute cap)

Rx
For time:

2 rounds of:
10 snatches, 135/103
12 burpees
Then, 2 rounds of:
10 snatches, 95/75
12 burpees

R+
For time:
2 rounds of:
10 snatches, 175/123
12 burpees
Then, 2 rounds of:
10 snatches, 115/73
12 burpees

Note: Any reps not completed will 9 minutes plus those reps.

FRIDAY

Strength/Skill

Make-Up Day

WOD

“Annie”
50-40-30-20-10 reps:
Double-Unders
Abmat Situps
or
“Anabolic Annie”
50-40-30-20-10 reps:
Double-Unders x 2
Situps

SATURDAY

“Murph” Individual or Partner