Blog - Page 6 of 122 - 5 Valleys CrossFit

Thursday, May 24th

3 Rounds NFT:
10 Headstand Weight Transfer
15 Stadler Leg Raise
10 Strict T2B/K2C
15 Ring Support Swings
:30 L-sit

B) Complex: 5 Rounds
3 Snatch Grip DL
+
3 Hang Squat Snatch
+
3 OHS

Wednesday, May 23rd

A) Deadlift:
3×8 @ 65%
1xME @ 40%

15 Min EMOM:
1) 10 ALt Front Rack Lunge (5 each leg)
2) 10 Hang Power Clean
3) :45 ME Cals on Rower

Weight on bar is 40-50% Clean
Log Cals on Rower

Tuesday, May 22nd

A) 12 Min to Find today’s Heavy Single Split Jerk

B1) Strict Push-up:
3xME

B2) Strict Pull-up:
3xME

This whole superset is limited to 12 min.

C) 5 min AMRAP:
5 Goblet Squat
5 Burpee over DB

Monday, May 21st

A) Tempo Front Squat:
2×4 @ 75%
2×3 @ 80%

Tempo= 31X1

4 Rounds For Time:
15 Wallballs
12 KB Snatch (6 per arm)
10 T2B
200m Run

16 min time cap

Tuesday, May 15th

A) Deadlift:
2×4 @ 80%
2×3 @ 85%
1xME @ 50%

B) 15 Min EMOM:
1) 15/12 cals on rower
2) 8 Thrusters (135/95)
3) 10 Ring Dips

Monday, May 14th

A) Overhead Squat:
2×4
2×3

**Build in weight throughout**
B) 3 Rounds For Time:
100 DU/200 SU
20 C2B/Pull-ups/Ring-Rows
400m Run
20 KBS

Saturday, May 12th

A1) Back Rack Lunge: 3×7 ea

A2) Deadlift: 3×7 w/ 3 second pause at top.

**Use same weight for both movements**

*Barball is taken from the ground for both movements**

B) 18 min AMRAP
12 SA DB S2O (6 ea arm)
6 burpees over DB
12 goblet squats

*Athlete 1, works through 1 round of work while athlete 2 holds the top of a deadlift @ 45% 1RM deadlift. Switch after athlete 1 finishes 1 round of work. **

** athlete 2 must have deadlift at top position for any work to take place. if the deadlift is not locked out, no work can be done. **

Friday, May 11th

A) Back Squat:
4 @ 60%
3 @ 70%
2 @ 80%
3 @ 80%

B) 21-15-9:
Power Snatch @ 55%
T2B/K2C

Thursday, May 10th

A) 4 Rounds NFT:

10 ring support swings/ring hold
1:00 straddle stretch
50 ft hsw/shoulder taps
:30 L-sit from parallette/hang
12 candlestick roll-up

B) Complex: 5 rounds
2 Squat Snatch
+
3 Snatch Pulls
+
ME Hang Power Snatch

Wednesday, May 9th

A) Tempo Deadlift:
5 @ 50%
4 @ 55%
3 @ 60%
2 @ 65%

Do as singles: 4 sec to lift 2 sec hold at the top then drop weight and reset at the bottom

B) For Time: (17:00 Time Cap)
55 Box Jumps
44 Power Cleans
33 Situps w/ plate
22 Front squats
11 Ring Muscle-Up

**Barbell is loaded to 40% 1rm clean**

The scaled option for Muscle ups is 2 pullup/ring row + 2 pushup (need to be broken up 2 and 2 per rep)