Week 5 | 2019

Monday 1/28/2019

1. CrossFit Total: 1 rep max squat, strict press, & deadlift | 345#, 170#, 365#
2. 14 minute AMRAP: 7 muscle ups, 50 wall ball shots 20#, 100 double unders | 3 rounds plus 25 reps
3. 400m Dball Carry (not for time) 150#

Tuesday 1/29/2019

1. EMOM 6 minutes, 2 Power Cleans at 205#
2. For Time: 50 cal bike, 100 double unders, 25 power cleans 185#, 100 double unders, 50 bar facing burpees, 100 double unders | 15:52
3. 7 Minute AMRAP: 10 snatches 75#, 3 bar muscle ups | 94 reps

Wednesday 1/30/2019 REST DAY

Thursday 1/31/2019

1. For time: 5 rounds of 21 calories assault bike + 9 DB hang squat cleans 50#'s, with 105 burpee buy-out | 19:45

Friday 2/1/2019

1. Every 3:00 minutes for 5 rounds of: 7 bench 165#, 7 chest to bar pull-ups, 7 power snatches 115#, 7 toes to bar, 7 burpee box jump overs 24"... splits were 2:06-2:20

Saturday 2/2/2019

1. 30 Minute FLUSH Assault Bike Cals: 300

Sunday 2/3/2019

Trail Run: 4.9 miles in 50 minutes or so, with the boys!