Can you outdo this #crossfitselfie ? Post YOURS to our Facebook page and the most likes wins a CFOIB Neon Trucker Hat!

FITNESS

A. Four sets of:
Kettlebell Swings x 20 reps
Rest 45 seconds
Pull-Ups x 6-8 reps @ 2111
Rest 45 seconds
Flutter Kicks x 30-45 seconds
Rest 45 seconds

B. Three rounds for time of:
3 Man-Makers
15 Box Jump Overs (12/20″)
300 Meter Run

AIM

A. Five sets of:
Snatch + Overhead Squat x 3 reps
Rest 2 minutes

B. Three rounds for time of:
15 Pull-Ups
30 Double-Unders
300 Meter Run

SPORT

A. Three sets, not for time, of:
Weighted Alternating Pistols x 8-10 reps
Handstand Walk x 15-20 Meters
Skin the Cats x 5 reps
(perform as slowly and controlled as possible)

B. Four rounds for time of:
6 Deadlifts @ 75-80% of 1-RM
12/9 Ring Dips
Rest exactly 3 minutes, and then…

C. Three rounds for time of:
10 Box Jumps (30″/24″)
15/10 Strict Handstand Push-Ups
20 Kettlebell Swings (32/24 kg)
Rest exactly 2 minutes, and then…

D. Two rounds for time of:
30 Hand-Release Push-Ups
60 Double-Unders

CROSSFIT MOMS

Rest Day

If you aren’t running in the Dirty Myrtle Kid’s run then be sure to join Coach K for Memorial Day Murph!

FITNESS

A. Four sets of:
Shoulder Press x 6-8 reps @ 20X1
Rest 45 seconds
Russian Step-Ups x 10 reps each leg
Rest 45 seconds
Prone Plank x 45-60 seconds
Rest 45 seconds

B. Complete as many rounds and reps as possible in 5 minutes of:
Push Press x 10 reps
Burpees x 10 reps

AIM

A. Five sets of:
Shoulder Press x 4-6 reps @ 20X1
Rest 60 seconds
Prone Plank x 60-90 seconds
Rest 60 seconds

B. Complete as many rounds and reps as possible in 5 minutes of:
115/75 lb. Push Press x 10 reps
Burpees x 10 reps

SPORT

A. Every two minutes, for 24 minutes (12 sets):
Snatch x 2 reps
*Set 1 – 50%
*Set 2 – 60%
*Set 3 – 65%
*Set 4 – 70%
*Set 5 – 75%
*Set 6 – 80%
*Set 7 – 85%
*Set 8 – 90%
*Sets 9-12 – 90% or more

B. Every two minutes, for 16 minutes (8 sets):
Clean & Jerk x 3 reps
*Set 1 – 50%
*Set 2 – 55%
*Set 3 – 60%
*Set 4 – 65%
*Set 5 – 70%
*Set 6 – 75%
*Set 7 – 80%
*Set 8 – 85%

C. Back Squat
*Set 1 – 4 reps @ 80%
*Set 2 – 3 reps @ 85%
*Set 3 – 2 reps @ 90%
*Set 4 – 1 rep @ 95%
*Set 5 – Max Reps @ 85%
Rest as needed between sets.

CROSSFIT MOMS

“Baby Isabel”

Advanced
30 hang power snatches #65

Intermediate
30 hang power snatches #45

Beginner
30 hang power snatches #15-25

*If your belly impedes your bar path, substitute a one-armed dumbbell snatch at approximately half the bar weight.

FITNESS & AIM

A. Four sets of:
Snatch Grip Romanian Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Dumbbell Bench Press x 8-10 reps @ 2011
Rest 45 seconds
Single Arm Bottom’s Up Kettlebell Squat x 5 reps each arm
Rest 45 seconds

B. Three rounds for time of:
15 Dumbbell Push Press
15 Box Jump Overs
300 Meter Run

SPORT

A. Take 15-20 minutes to build to today’s heavy Snatch.

B. Take 15-20 minutes to build to today’s heavy Clean & Jerk.

C. Bench Press @ 30X0
*Set 1 – 5 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 5 reps @ 85%
*Set 8 – 3 reps @ 90%
*Set 9 – 1 rep @ 95%
Rest as needed between sets.

CROSSFIT MOMS

“Baby Jackie”

Advanced
Row 1000m
50 thrusters #35
30 pull ups

Intermediate
Row 750m
40 thrusters #25
20 pull ups or progressions

Beginner
Row 500m
30 thrusters #15
15 pull up progressions or ring rows

Lee, aka the egg lady.

FITNESS & AIM

A. Four sets of:
Box Step-Ups x 6-8 reps @ 2111
Rest 45-60 seconds
Single-Arm Kettlebell Row x Max Unbroken Reps each arm @ 2010
Rest 45-60 seconds

B. Three sets for max reps of:
30 seconds of Double-Unders
30 seconds of Rest
30 seconds of Dumbbell Ground to Overhead
30 seconds of Rest
30 seconds of Row Sprint
30 seconds of Rest

SPORT

Rest Day

CROSSFIT MOMS

Rest Day