May 1, 2019

CROSSFIT
Strength
2 Power Clean + 1 Push Jerk (5 x1)
Metcon
Crossfit Incendia 190501 (AMRAP – Rounds)
20 Minute EMOM

5 Rounds
Min 1: 15/12 Cal Bike
Min 2: 5 Clean and Jerk(185/135)
Min 3: 10 50/30lb Single DB Alternating Step Ups(24/20)
Min 4: 10 Toes to Bar
Score completed RX Minutes

SWEAT
Sea Sickness (Calories)
Every 2 minutes on the minute, 30 seconds max effort row for calories, then rest 1:30. During the first rest, 1 burpee, during the second, 2 burpees, increasing by one burpee per rest period for all 15 rounds.
Log total calories. Rx is completing all required burpees per round. Score only cals completed in Rx rounds.

YOUTH WEIGHTLIFTING
Weightlifting
Snatch (4X3)
Snatch Pull (3X4)
Make contact or you can’t increase weight!
Conditioning
Plank Races
Use change plates or furniture sliders on feet. Race 40′ X 3!

Leave a Comment