Author: Crossfit the Ville'

Thursday, May 23rd

Crossfit the Ville'

Legless Wall Balls 5×2 for height, each set followed immediately by:

Shoulder Press 5×2@90%1RM

Strict Pullups 5×2 (weighted if possible)

then,

10:00 AMRAP of:

10-Pullups

12-Ring Pushups

14-Calorie Row

*The signup sheet for Memorial Day Murph is up next to the white board at the gym.  We’ll have heats starting every :30 beginning at 9:00am.  We’ll have a potluck/cookout afterward, around 12:00.  Last names beginning in A-M please bring a side dish, N-Z a dessert.  Also, bring any meat you’d like for the grill and lawnchairs.

Wednesday, May 22nd

Crossfit the Ville'

Step Up Jumps 4×2/leg

Back Squat 4×2@90%1RM

then,

3 Rounds for time of:

2 Lap Run

40 Squats

30 KBS (53/35)

20 V Ups

*The signup sheet for Memorial Day Murph is up next to the white board at the gym.  We’ll have heats starting every :30 beginning at 9:00am.

Tuesday, May 21st

Crossfit the Ville'

Push Jerk 5×2@90% 1RM

Pendlay Rows 5×2@90% 1RM

then,

20-15-10-5 reps each:

Thrusters (115/75) (RX+ 135/95)

Box Jumps (24/20) (RX+ 30/24″)

*The signup sheet for Memorial Day Murph is up next to the white board at the gym.  We’ll have heats starting every :30 beginning at 9:00am.

Saturday, May 18th

Crossfit the Ville'

Skill Practice: Turkish Get Ups & Wall Walks

then,

Partner WOD

1 lap run w/sandbag (both partners run the lap switching off with the sandbag as needed)

30 sandbag clean & press

30 sandbag front squats

30 partner burpees

300ft bear crawl

300ft oh walking lunges (45/25)

15 wall walks

for time.

Friday, May 17th

Crossfit the Ville'

Snatch Grip High Pulls 4×4@80% snatch max, starting just below the knee

lateral band walks 4x50ft/side

then,

1 lap run

21-deadlifts (225/155)

21-burpees over bar

1 lap run

15-deadlifts

15-burpees over bar

1 lap run

9-deadlifts

9-burpees over bar

for time.