200 meter run
Rest one minute
400 meter run
Rest 2 minutes
800 meter run
Rest 3 minutes
1 mile run


Post wod
Find a max box jump height

Squat Snatch
1-1-1-1-1


Then five rounds for time of the following

7 Thrusters
7 burpees
7 power cleans

(95/65)

Post wod
3 x 8 weighted good mornings

Rest/ Make up day


Starting Monday May 2nd, 6 am and 9 am classes will be held every weekday. Also the May challenge will be announced tomorrow. The date is Saturday May 21st and it will begin at 1 pm.

Next week Starting Monday May 2nd begins our new morning schedule.  6 am and 9 am classes will meet every weekday. 



Squat clean and jerk
3-2-2-1-1

Then for time 8 minute amrap of the following

3 back squats  (80% of one rep max)
6 pull ups
9 Box Jumps ( Foot must land on the box )

Post Workout
advanced = pendlay rows  3 x 5
beginner = ring rows 3 x 5

Push Press
3-3-3-3

Then for time
5 rounds of the following

400 meter run
10 KB snatches per arm arm


Post wod

shoulder mobility work
Advanced 3x5 sots press

Power Snatch
3-2-2-1-1

5 rounds
10 Dead Lift  185/135 or 50 % of your one rep max
10 Squat Jumps

rest one minute between rounds

Post WOD
Snatch Grip Dead lift  3x5
work up to 75 % max of one rep max power snatch
3x5

1 Mile Run
100 Double Unders
800 Meter Run
50 Double Unders
400 Meter Run
25 Double Unders

Post WOD
Foam Rolling
and Hip Mobility Drills

Sectional workout this Saturday at 1 pm. Stop in and check it out and if you are interested in giving it a try please email me at info@cfconstruct.com. Also remember that starting may 2nd 6 am and 9 am classes will be held every week day.




Split jerks
3x3


Then for time

5 thrusters
20 pull ups
5 thrusters
15 pull ups
5 thrusters
10 pull ups
5 thrusters
5 pull ups

(135/95 thrusters weight)


Post wod 3x5 barbell step ups

Rest Day / Make Up

This Saturday Any and all are welcome to stop by at 1 pm for the 5th CrossFit Open Sectionals workout.  If you are interested in competing please feel free to shoot me an email at info@cfconstruct.com. 

Snatch
(must pass through a full squat)

1-1-1-1-1

Post wod
3x8 weighted good mornings
30 ghd sit ups
30 back extensions

Tuesday

4x8 weighted dips (rest one minute between sets)

Then One round each minute for 12 minutes of the following

5 weighted pull ups
5 clapping push ups
5 box jumps (30/24 Foot must land completely on the box)

Post wod
25 hand stand push ups

 Starting May 2nd there will be 6 am and 9 am classes every week day, also anyone interested in trying the next sectional workout please email me at Derek@cfconstruct.com for information.  Also we will be having a Challenge work out the first week in May.  More information will be out next week on the details of the workout.  


Monday

Power Clean
2-2-2 (80%-85%-90% of one rep max) 3 minutes rest between sets

Then 4 Rounds for time of the following
3 Front squats ( 85 % of one rep)
10 Burpees
10 American KB swings

Post wod
4x5 Pendlay Rows or bent over rows

Split jerk

1-1-1-1-1




Then three rounds for time of the following


400 meter run
21 kb swings
12 pull ups

Post wod
3x8 Romanian dead lift

power snatch
1-1-1-1-1

8 minute AMRAP of the following
4 back squats (min. 70 % of one rep max or old five rep max from last month)
10 pull ups
4 handstand push ups

Post WOD 30 GHD Sit Ups

Beginning May 2 of this year 6 am classes and 9 am classes will be held every week day Monday through Friday.  

clean and jerk
2-2-2

then for time 5 rounds of the following

2 deadlifts (heavy, working with weight 85% or higher of one rep max)
20 wall balls

rest 2 minutes between each round

post wod
3x10 back extensions


We will NOT be having the sectional workout this Saturday afternoon.  If you are still interested in competing this weekend please email me at derek@cfconstruct.com.  

Beginning May 2 of this year 6 am classes and 9 am classes will be held every week day Monday through Friday. 

 The new sectional workout comes out tonight at 7pm.  If any of you would like to tackle the workout this Saturday please send me an email at derek@cfconstruct.com.  Even if you don't want to work out feel free to stop in and see what it is like. 


Tuesday

4x7 weighted chin ups (rest 60 seconds)
4x7 ring dips  (rest 60 seconds)

Then for time

400 meter run
30 push ups
400 meter run
20 push ups
400 meter run
10 push ups
400 meter run

post wod
10 rope climbs

Congratulations to everyone who completed Saturday's sectional workout. If any of you are interested in competing this year or in the future stop by this Saturday afternoon for another sectional workout. The workout will be announced on Tuesday and we will start around 2 pm Saturday afternoon.



Hang Squat Snatch
3-2-1-1-1

Then for time four rounds of the following

3 over head squats (75-80% of your one rep max)
15 box jumps
30 double unders

Post wod
3x8 weighted good mornings

Five rounds for time of the following

400 m run

Rest 3 minutes between each round and record all rounds


Post wod
Hip mobility drills
30 back extensions

Power clean and jerk
3-2-2-1-1


15 minute amrap of the following

10 box jumps (24/20)
10 thrusters (95/65)
10 pull ups
10 wall balls (20/14)
10 kb swings (1.5/1)

Post wod

Barbell or dumbbell step ups
3x5

Hang power snatch
3-3-3-3



Then for time 10 rounds of the following
2 front squats (75-85% of your one rep max)
50 single under jump rope


Post wod
20 glute ham raises
2x10 bent over rows

Weighted Pull Ups
5x5 (60 Seconds rest)

Then for time

400 m Run

Then Complete 5 Rounds of the following
4 P. Press  (75% of one rep max strict press)
8 Push Ups
12 Lunges

400 m Run


Post WOD 
3x5 Close grip bench

Hang power Clean

3-3-3-3

Then for time

5 rounds of the following

5 dead lifts
10 burpees

Rest one minute between rounds

Post wod
Weighted good mornings

Split jerk
1-1-1-1-1

Then
10 rounds of 100 meter row

Rest 30 seconds between rounds

Snatch grip dead lift
3-3-3-3-3

Then for time
10-8-6-4-2
Power Cleans
Pull ups
Squat jumps

Post wod
25 ghd sit ups
15 glute ham raises