Frantastic

7
May

Frantastic

Community Fitness Barbending – CrossFit

Add 5 lbs if you exceeded 5 reps on last months ME set

MB CLEAN/PUSHUP (No Measure)

EMOM 6

1O MB CLEANS

10 PUSH-UPS

Shoulder Press (5 @ 60,70, 5+ @ 80%)

Metcon (Time)

21-15-9

cal row

Thruster 95/65

Pull-up

WB 20/14
month 3 MU progressions – FG ring row to transition + dip(3* 5 transitions + max dips), ring ice cream scooper(3*max)

Metcon (No Measure)

Workout of the Day

A.

Every minute, on the minute, for 12 minutes:

Minute 1 – Supine Ring Rows x 8 reps @ 2111

Minute 2 – DB Press x 8 reps

Minute 3 – Tempo Push-Ups x 10 reps @ 1111

B.

Every minute, on the minute, for 21 minutes:

Minute 1 – 10-15 Kettlebell Swings

Minute 2 – 8 Burpee Box Jump-Overs

Minute 3 – 10 V-ups