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14
May

Saturday May 15th

CROSSFIT
Partner, Alternate Rounds
20 Total Rounds / 25 min Cap
6 Hang Snatch 105/75
4 Lateral Burpee
2 Bar Muscle Up

BOOTCAMP
5 Rounds (25 Min Cap)
100 M Run
10 Ring Rows
150 M Row
15 Sit Ups
1 Min Rest

11
May

Wednesday May 12th

CROSSFIT
10-9-8-…-2-1
Deadlift 225/155
Box Jump 24/20″”

6 min AMRAP
5 3-Way V-up
10 Push Ups
15 Air Squats
20 Plank Jacks

BARBELL
5 Hang Squat Clean
5 @ 55%
Find A Max Hang Clean

10
May

Tuesday May 11th

CROSSFIT
Find a heavy “”Curtis P””
Power Clean + Lunge each leg + Push Press

Front Squats
3 x 3 @ 75%

BOOTCAMP
25 Min AMRAP
25 Cal Row
20 Step Ups
15 Sit Ups
10 Wall Ball Shots
5 Push Ups

BARBELL
3 Hang Power Snatch + 2 OHS + 1 Hang Power Snatch 8 Sets @55%

9
May

Monday May 10th

CROSSFIT
2 RFT, 23 min Cap
50 Double Under
40 Burpee over KB
30 RKBS 50/35
20 KB C&J (Swtich 5)
10 KB Snatch (Switch 5)

Same KB for all movements

BARBELL
3 Hang Power Cleans + 2 Push Jerks + 1 Hang Power Clean
[email protected]% Of Power Clean (Can Build Every 2 Sets If You Stay Fast Speed And Technique Over Weight)

7
May

FRIDAY MAY 8TH

CROSSFIT
Partner, Chipper
200 Double Under
150 Lunges
100 m Farmer Carry (each, together)
50 ft HS Walk (each, can do in 25′ chunks)
100 m Farmer Carry (each, together)
150 Air Squats
200 Double Under

BOOTCAMP
Strength Day
3×10 Back Squat
3×8 Push Press
3×10 Push Ups
3×8 Banded Pull Up

6
May

FRIDAY MAY 7TH

CROSSFIT
WIth a partner, accumulate:
M/M – 6000m Row
M/F – 5400m Row
F/F – 4800m Row
(Males row 500, Female row 400)
Share a rower!

Skill/Strength
Strict Pull-ups
Advanced – find a 2rep weighted”

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