5.22.18

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CrossFit Protocol - CrossFitA: Metcon (AMRAP - Reps)EMOM: 12:00 Minutes Minute 1:00: Max Strict Presses 95/65 Minute 2:00: 15 Hollow Arch Rocks Minute 3:00: Max Double Unders *Power Clean the Strict PressesScore = Strict Press + Hollow Arch + Max Double UndersB: Metcon (AMRAP - Rounds and Reps)7:00 Minute AMRAP…

5.17.18

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CrossFit Protocol - CrossFitA: Snatch Pull + Power Snatch ( EMOM for 10:00 )*Use between 55-60% of 1RM *If new add weight, but focus on technique.A: Metcon (AMRAP - Rounds and Reps)16:00 Minute AMRAP Partner A: 40M Sled Push 90/45 12 Single Arm Hang Clean and Jerks 50/35(alt. arms each…

5.15.18

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CrossFit Protocol - CrossFitA: Metcon (AMRAP - Reps)EMOM: 12:00 Minutes Even: Max Strict Handstand Push Ups(Attempt Games Standard) Odd: 10 Dumbbell Upright Rows*Record HSPU *Dumbbell in each hand, AS HEAVY AS POSSIBLEB: Metcon (Time)4 Rounds for Time: 10 Deadlifts 225/185 20 Pull Ups 200M Run Rx+ 275/205 20 UB Pull…