May 2018

South Hall CrossFit - CrossFitView Public WhiteboardWeightliftingShoulder Press (1RM)MetconHelen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups...

South Hall CrossFit - CrossFitView Public WhiteboardMetcon (Time)Teams of 2 alternating full rounds 10 Overhead Squat 95/65 2 Rope Climbs 10 Burpee Box Jump 24/20...

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upLine Drills (No Measure)200m Run/Row Quad Stretch Knee to Chest Punter Swings Knuckle Drags Lateral Lunge Piriformis Stretch Walking Samson Walking Spidermans Inchworm 3 Air Squats + Broad Jump High Knees Butt Kickers Skip for Height Skip for DistanceWeightliftingDeadlift (6x2 ascending)E2MOM for 12 Minutes 1 Pause Deadlift @ below knee 2s + Deadlift Building in...

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)200m Run :30 Jumping Jacks Spidermans Air Squats Samson Push Up 2 Pike Straight Leg Sit Up Jumping Jacks Single Leg RDL V-UpsWeightliftingShoulder Press (5x3 E2MOM)E2MOM for 10 Min Strict Press x 3 building to a 3RM for the dayMetconMetcon (AMRAP - Reps)AMRAP 12 4 Bar Muscle Ups 8 Toes...

South Hall CrossFit - CrossFitView Public WhiteboardWeightliftingHang Snatch (5 x (1+1))E2MOM for 10 Min 1 High Hang Snatch + 1 Hang Snatch Build in weight with good formMetconMetcon (AMRAP - Reps)AMRAP 10 20 Wallballs 20/14 5 Squat Snatch 135/95Warm-up (No Measure)3 Sets :30 Jumping Jacks Spidermans Frog Squat...

South Hall CrossFit - CrossFitView Public WhiteboardWarm-up ()MetconMetcon (3 Rounds for reps)3 Rounds 3 Minutes - Calorie Row 2 Minutes - Burpee Box Jump 1 Minute - Strict Pull-Ups - Rest 3 minutes -Score each MOVEMENT. 1 Round = 1 Movement...

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure):30 Push Up 2 Pike Air Squats Samson Spidermans Front Rack Stretch Ankle Stretch Barbell warm up 5 RDL 5 Front Squats 5 Goodmornings 5 5 Elbow RotationsMetconJackie (Time)For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsAccessoryMetcon (No Measure)3 Sets Bulgarian Split Squats x 8 reps each leg @ 3111 Strict Handstand Push-Ups...

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upLine Drills (No Measure)200m Run/Row Quad Stretch Knee to Chest Punter Swings Knuckle Drags Lateral Lunge Piriformis Stretch Walking Samson Walking Spidermans Inchworm 3 Air Squats + Broad Jump High Knees Butt Kickers Skip for Height Skip for DistanceWeightliftingShoulder Press (5x4)E2MOM for 10 min Shouder Press x 4 ascending in weightMetconMetcon (AMRAP - Reps)AMRAP...

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure):30 Jumping Jacks Lateral Lunge Air Squat Single Unders Push Up 2 Pike Frog Squat Double Unders Single Leg RDL + Reach Hollow RocksWeightliftingMetcon (Weight)E3MOM for 9 Min (3 Sets) 20 Unbroken Dumbbell Walking LungesPick a weight you can maintain torso positioning, ascending if possibleMetconMetcon (3 Rounds...

South Hall CrossFit - CrossFitView Public WhiteboardWarm-up (No Measure)200m Run :30 Jumping Jacks Lateral Lunge Frog Squats Jumping Jacks Samson Frog Squats Front Rack Stretch Pigeon Barbell Warm Up 5 Dip Shrug 5 Power 2 Knee (Hang) 5 Power Cleans (Knee) 5 Front Squat Pause 5 Hang Squat Cleans Pause Warm Up in weightWeightliftingEMOM x 8 Hang Clean x 1 ascending in...

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