A. 6:00 EMOM
Front Squats (1.25 + Full)
x1+1×6
*increase from last monday’s best weight
B. 6:00 EMOM
3-5 HB Back Squats @ same weight as “A”
**No Rest b/t A and B**
C. 10-1
Wall Balls 20/14
Power Snatch @ 75 / 55
Extra Credit
Accumulate
:90 in a Front Lever Tuck Hang
and
:60 in a WF or Freestanding Handstand
Come join us on Saturday, May 16 @ 10:00 am for a free workout with the CrossFit Austin community!
Community workouts are open to everyone and a great way to find out what CrossFit is all about.
All skill levels welcome.
Current members: Bring a friend
First timers: Meet a friend
A.
10:00 E202
Hang Power Snatch + Power Snatch x1+1×5
B. 15:00 AMRAP
5 Muscle-ups
10 Box Jumps 24/20
20 Double Unders
400 M Run
Extra Credit
3 Rounds
6 WTD Pull-ups
Rest 2-3 minutes
*last 2 reps should be challenging
Congratulations to everyone who competed in our Spring Cleaning Competition! Thank you to everyone who came out and supported the cause.
“Without a sense of caring, there can be no sense of community.” –Anthony J. D’Angelo
A. Strict Press x2x6 by feel
B. In Teams of 2
Accumulate 5K Meters on the row while one partner is rowing the other partner is completing as many rounds as possible of:
50 Double Under
25 Step-ups / leg @ 20/16
Regular Saturday Classes have been cancelled due to our >>>> Spring Cleaning Competition || Benefiting GingerCare
A portion of the proceeds from Spring Cleaning
A. Spend 20:00 Minutes working on Overhead Squats, build weight if you’re not sacrificing your technique and form.
B. 12:00 AMRAP
7 Power Snatches
7 Thrusters
400 M Run
M: 75 W: 55
*Rounds+Reps Completed
Extra Credit
Accumulate :60 in a Tuck Sit Hold
Last day to register for Spring Cleaning Competition >>> Register Here
A. Cleans x2-3×5 @ 80%
B. DL x1x8 @ 90% of 3 RM Rest 2:00
C. 6 Rounds
1 Low Bar Box Squat @ 90%
5 Weighted Ring Dips
*rest as needed
Congratulations to May Athlete of The Month: Isaiah Rosario!
“It is better to have a lion at the head of an army of sheep, than a sheep at the head of an army of lions.” –Daniel Defoe
A. 15:00
Muscle-up Transition Drills
B. 6 Rounds
3 Muscle-ups
4 Push Jerks @ 70-75%
200 M Run
Rest 2:00
*Jerk weight and avg. interval time recorded
Extra Credit
Accumulate :60 in a Front Lever Tuck Hang
Linzi Newth, founder of GingerCare tells her story>>>> Behind The Scenes with GingerCare
“Goodness is about character – integrity, honesty, kindness, generosity, moral courage, and the like. More than anything else, it is about how we treat other people.”-Dennis Prager
A1.
Front Squats (1.25 + Full)
x1+1×5 Rest :30
A2. Kip HSPU
x2-4×5 Rest :90
*Rep 1 and 1/4 Front Squat
*Rep 1 @ normal tempo Front Squat
*Build to a challenging weight
B.
3 Rounds
8 Hang Squat Cleans @ 135 / 95
10 Burpees over bar
12 DB GTO 45/25
*Time Recorded
Extra Credit
Accumulate
:60 in a Frog Stand
20 Tripod to Head stand
“Knowledge is power. Information is liberating. Education is the premise of progress, in every society, in every family.” –Kofi Annan
