NEW RETRO CROSSFIT SAYREVILLE TANK/SHIRT ORDER! DUE JUNE 10TH!
https://www.surveymonkey.com/r/LY5RZP6
15 min EMOM
Min 1: 5 Back Squats (75%)
Min 2: 6-8 DB Bench Presses
Min 3: Rest
WOD: For Time Ladder
10-1 Ring Dips
1-10 Wall Balls (30/20 or 11″/10″)
16 min Cap
S2O, 5×8, every 2 min
Progressive Overload
*Strict Press until you cant…push press until you cant,
push jerk to finish your reps. If you hit 8 reps, go heavier
Partner Battle, 5rft
26 min cap
Part A:
50 Jump ropes
9 50/30 Right Arm DB Presses
9 50/30 Left Arm DB Presses
2 Rope Climbs
Part B: 20 Burpees
Each person does their own 5RFT
Switch and pick up where you left off when you are done with the 20 burpees
Pre Exhaust, 3 rounds, 1 min max for each movement
Bentover Row
DB Squats
Close Grip Bench Press
2RFT, 14 min cap
35/25 Bike Cal (50/35 Cal Row)
15 Muscle Cleans (95/65)
Strength
Deadlift, 7×5, every 90 sec
5RFT, 40 min cap
Run 5 Laps (FB: w/sandbag) (-1 lap each round) (indoor mod: 1000 meter row, 5 min bike)
10 Kip Swings
10 Box Jumps (24/20)
10 Kip Swings again
10 BJ again
Front Squats w/box
4×5, 60-70%
5 Sec Pause
Warm Up Snatch
18 Min AMRAP
5 Snatches (135/95)
5 SDHP
5 Thrusters
35 ft bear crawl (add 35 ft each round)