A.15:00 EMOM
2 UB TnG Power Snatch
*Build up to a challenging weight
B. 5 Round w/ 3:00 CAP (20:00 total time)
200 M Run
20 Russian KBS @ 24/16
10 Pull-Ups
Rest 2:00
*rest remaining time under 3:00
“Life is a series of natural and spontaneous changes. Don’t resist them – that only creates sorrow. Let reality be reality. Let things flow naturally forward in whatever way they like.” – Lao Tzu
A. Two Person Team
20:00 AMRAP
55 Double-Unders
15 Bar Facing Burpee
5 Hang Power Cleans @ 135/95
*One team works at a time. Teammate alternate after complete rounds
***REMINDER – the gym will be closed on Friday 5/13 to allow our folks to go up to Dallas and watch Stacey compete!
A. 12:00 EMOM
Min 1: Front Rack Step-ups x5 / leg @ AHAP
Min 2: 10 Wall Balls w/ :03 pause in the bottom
Min 3: 10 Feet Elevated Push-ups
Min 4: Rest
B.15:00 for Quality
400 M Run
20 Slam Balls
10 Single Arm KB Swing / arm @ 24/16
5 Burpees
#ChasingStacey – Road to Regionals Video – Check it out!
A. 10:00 EMOM
Min 1: 1 Negative HSPU (:04 descent)
B. In 12:00 Minutes
Strict Press x3x4 @ 90-95% of 3 RM
then…
Strict Press x10x1 set @ 70-75% of 3 RM
C. Row 1000 Meters
50 Hang Power Clean @ 95/65
30 Pull-ups
*time recorded
A. 16:00 E202
2 Front Squats + Split Jerk
(pause at receiving position of split jerk for 1-2 seconds before recovering)
*Build up to 90% of your 1 RM
B.16:00 E202
Clean Lift Off w/ :02 Pause AK + Power Clean
*by feel
C. 15:00 E303
Deadlift x3x5 @ 105% of 6 RM
Join us tonight at 6:30 to celebrate Stacey as she prepares for Regionals! Also – get me your shirt orders ASAP
(email or FB Genevieve for details – genny@crossfitaustin.com)
Chasing Stacey – Send Off To Regionals
A. 12:00 EMOM
Min 1: 3-5 Pike Push-ups
Min 2: 3-5 Seated DB Press
Min 3: 10-30 Double Unders
B. 21:00 EMOM
Min 1 – 100 M Run
Min 2 – 10 UB Thrusters @ 45/35
Min 3 – 10 UB KBs @ 24/16
*goal is to keep work at :30 or under
“Exercise should be regarded as tribute to the heart.” – Gene Tunney
A. 16:00 E202
Deadlift x3x8 @ 65% of 1 RM
B. 15:00 AMRAP
25 Cal Row
20 DB / KB Walking Lunges @ 55/35 or 24K / 16K
10 Strict Pull-Ups (use a band if you can’t do more the 4 strict pull-ups UB)
*Round + reps recorded
“Be sure you put your feet in the right place, then stand firm.”- Abraham Lincoln
A. 1 Max Nose to Wall HS Hold
B. In 3 Person Teams Congo Line Style
3 Rounds
30 Cal Row
20 Burpee Box Jumps @ 24/20
10 CTB Pull-ups
This is the last chance to train with Ursula during this installment of The Expert Series! We have a couple of spots open!
Act quick to snag one!
A. 12:00 EMOM
Min 1: Front Rack Step-ups x10 / leg x3
Min 2: SL DL x12/legx3 (Same weight as last week)
Min 3: Sumo Good Morning x10 x3
Min 4: Rest
*Same weight for step-ups and good mornings goal is to increase 5-10 lbs from last week
B. 16:00 EM0M
Min 1: Deadlift x3x8 @ 60% of 1 RM
Min 2: 3-4 Wall Walks (Nose to Wall)
*focus on a great pull position
C. In the remaining class time..
With a partner Farmers Walk and Sled drag. Both partner will work simultaneously one will farmers walk with KBs while the other person drags the sled. Switch implements however you see fit.
Join us on Wednesday as we send Stacey off to Regionals!
{Details}
“Nancy”
Five rounds:
400 meter run
15 Overhead Squats (95/65 lbs)
*time recorded
“The good life is one inspired by love and guided by knowledge.” – Bertrand Russell
