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
In teams of three, with only one partner working at a time, complete 3 rounds each of:
3 Rounds
Row 500 Meters
8 Power Clean (from the ground)
6 Muscle-ups
M: 185 W: 125
followed immediately by…
3 Rounds
Row 500 Meters
8 Front Squats
8 HSPU
M:185 W: 125
Next Saturday! Join us for our Spring Cleaning Competition to Benefit GingerCare
Last day to register: Thursday, May 7
A. 3 Rounds for Quality
6 Power Snatch / arm
6 Thruster
6 Walking Lunges /leg
6 Push-up
*DB weight of choice
B. 8 Rounds
100 M Sled Drag @ 45/25 (Run Back)
30 Double Unders
5 Broad Jumps
The Perfect Moment is Now
{The Prep at CrossFit Austin}
