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5-31-17

CrossFit 570 – CrossFit

Warm-up (No Measure)
5 min amrap
10 cal row
10 push press
15 situps
strength
split jerk 5×2 70-90%
Metcon (Time)
3 rounds
run 400m
10 power snatch 135/95
Metcon (AMRAP – Reps)
5 rounds
ski 15/12 cals
max toes to bar
rest :60 sec

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5-30-17

CrossFit 570 – CrossFit

Warm-up (No Measure)
row 750
strength
dedlift 4×4@ 70-90%
Metcon (Time)
4 rounds
row 400m
10 clean and jerk 165/115
10 burpee box jump overs
Metcon (AMRAP – Rounds and Reps)
8 min amrap
ski 12/10 cals
20 sit ups
6 dumbell squat snatch

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5-29-17

CrossFit 570 – CrossFit

Metcon (Time)
“MURPH”
run 1 mile
100 pull ups
200 push ups
300 air squats
run 1 mile
Scale 1
run 1 mile
20 rounds of
5 pull ups
10 push ups
15 air squats
run 1 mile
scale 2
run or row 800m
70 pull ups
100 push ups
150 air squats
run or row 800m

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5-27-17

CrossFit 570 – CrossFit

Warm-up (No Measure)
6 min amrap
3 inch worms
8 lunges
12 jump squats
Metcon (AMRAP – Rounds and Reps)
partner
10 min amrap
sled push
8 hspu
rest 2 mins
10 min amrap
20 dball cleans
10 bar muscle ups
run 200m together
rest 2 mins
10 min amrap
30 hang power snatch 115/75
30 box jumps

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5-26-17

CrossFit 570 – CrossFit

Warm-up (No Measure)
5 min amrap
run 2 laps
10 thrusters
strength
power clean 5×2-go for it
Metcon (Time)
4 rounds
20 push press 95/65
20 burpees
Metcon (AMRAP – Rounds and Reps)
8 min amrap
6 power cleans 185/125
12 toes to bar
ski 14/12 cals

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5-25-17

CrossFit 570 – CrossFit

Warm-up (No Measure)
5 min amrap
bike 10 cals
20 air squats
ski 10 cals
strength
back squat 5×3 75-85%
Metcon (Time)
50 cal bike
15 squat cleans 225/145
50 ski cals
15 muscle ups
Metcon (No Measure)
8 min emom
even 15/12 cal row
odd 15 bar facing burpees

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5-24-17

CrossFit 570 – CrossFit

Warm-up (No Measure)
5 min amrap
row 200m
10 high hang squat snatch
strength
squat snatch 5×2 60-90%
Metcon (Time)
3 rounds
20 1 arm snatch 70/50
120 dbl unders
rest 2:00
Metcon (Time)
5 rounds
5 strict hspu
15 wallballs 30/20
5 strict hspu
rest :90 sec

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5-23-17

CrossFit 570 – CrossFit

Warm-up (No Measure)
5 min amrap
20 ft hs walk
10 lunges
10 cal row
strength
push jerk 5×3 60-90%
Metcon (Time)
3 rounds
run 800m
21 hang power cleans 135/95
Metcon (AMRAP – Rounds and Reps)
3 rounds-2 mins
10 aab cals
10 lateral bar burpees
rest 1 min

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5-22-17

CrossFit 570 – CrossFit

Warm-up (No Measure)
row 750m
strength
deadlift 5×3 60-87%
Metcon (AMRAP – Rounds and Reps)
20 min amrap
9 squat cleans 155/105
12 toes to bar
15/10 cal row
Metcon (No Measure)
8 min emom
even- L sit
odd- 2 rope climbs

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5/21/2017

CrossFit 570 – CrossFit

Warm-up
Warm-up (No Measure)
5 Minutes
5 Inch Worms
10 Push Press
10 Cal AAB
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
200m Run
3 Rounds of Cindy
5 Pull Ups
10 Push Ups
15 Air Squats
Rest 2 Minutes
10 Minute AMRAP
200m Row
10 Clean + Jerks 135/95
Rest 2 Minutes
10 Minute AMRAP
200m SkiErg
2 Rounds of Nate
2 MU’s / 4 Ring Dips
4 HSPU’s
8 KB […]

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