FH Programming: May 20 - 25

Monday

LUMBERJACK 20

On Nov. 5, 2009, terrorist Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. He killed 12 soldiers and one civilian, wounding 43 others.

 

U.S. Army Spc. Frederick Greene, 29, Pfc. Aaron Thomas Nemelka, 19, Pfc. Michael Pearson, 22, and Spc. Kham Xiong, 23, along with 11 of the wounded were active CrossFit athletes

 

Complete the following for time:

20 Deadlifts #275/185

400 Meter Run OR 2 Laps of building OFF the grass

20 KB Swing #72/53

400 Meter Run

20 Overhead Squat #115/85 OR Goblet Squats

400 Meter Run

20 Burpees

400 Meter Run

20 Chest-To-Bar Pull-Ups OR Ring Rows

400 Meter Run

20 Box Jumps (24/20)

400 Meter Run

20 Dumbbell Clean and Jerks #45/35

400 Meter Run

 

I know it’s chilly outside but let’s take this opportunity to remember how lucky we are to be alive and well. Crush it team!

 

Tuesday

Barbell Cycling

EMOM 10

5 Power Snatch @ 60-65%

 

AMRAP 7

500m Row

 

From the remaining time, AMRAP of:

T2B OR High Knees

Every time you drop from the bar there is a 3 Burpee Over the Rower penalty. Score is number of T2B completed.

 

Accessory

4-5 Rounds for Quality:

10-15 Banded Ab Mat Sit Ups. Perform these explosively as if you were doing a GHD Sit Up.

6 Lateral Raise

6 Front Raise

Rest as needed

 

https://www.youtube.com/watch?v=_9rEfmgqHgw

 

Wednesday

Gymnastics Volume

E2MOM x 5

1 Legless Rope Climb + 10-30’ Unbroken Handstand Walk

Scale is Handstand Hold OR Hold with Shoulder Taps.

 

AMRAP 17

5 Deficit HSPU 4/2” OR Z-Press

10 Pistols OR Single Leg Box Squats

15 Pull Ups

20 Wall Balls

 

Thursday

E3MOM x 3

10 Bench Press

10 Ring Row

 

EMOM 15

M1: 25 Double Unders + 10 Knees to Elbows

M2: 25 Double Unders + 10 Russian KB Swing #72/53

M3: 25 Double Unders + 10 Push Ups

These are designed to take about 30-35 MAX seconds per interval. Scale accordingly.

 

Friday

6 Rounds For Time:

1 Squat Clean #185/125

2 Front Squats

3 Muscle Ups OR 3 Pull-ups + 3 Ring Dips OR 3 Ring Rows + 3 Box Dips

4 Box Jumps 34”/26”

500m Row

22 min Cap

 

Saturday

Partner WOD - For time:

800m run buy-in

 

12 Rounds of:

15 Deadlifts #115/75

10 Push Press

5 Strict Pull Ups

 

800m Run buy-out

30 min cap

 

Run together. Alternate rounds.