Monday May 20th 2017

CrossFIt

Skill/Strength

Back Squat 10 @9RPE Drop 10% in 15 Min Cap

*This may begin to feel redundant. However understand that the key to strength isn't always excitement, its consistency. Despite this seeming redundant, the variance in perceived exertion and time domains provide the variance necessary, although often overlooked. 

Conditioning

Seven rounds of:

35 Double-unders

1 Snatch

*Make one snatch attempt per round. Only count made lifts. Score is time and total pounds. Second attempts are not allowed. Regardless of how bad you feel you can hit it. 

Wednesday May 17th 2017

CrossFit

Skill/Strength

Ring Support Hold to 9RPE, then drop 15% for 15:00

*This is just like any weighted run. Hold until you couldn't hold a couple seconds longer. Drop, prescribed percentage in seconds. Repeat till 9RPE

Conditioning

Five rounds for time of:

10 Strict Pull Ups
5 Deficit handstand push-ups
45 pound barbell One-legged overhead squat, 10 reps