Blog - Page 9 of 125 - 5 Valleys CrossFit

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)

Tuesday, May 8th

A1) Weighted/Strict Pullup: 3×5

A2) Strict Press: 3×5

*start @ 60% strict press and build if it feels good*

B) 16 Min EMOM:
1) 10 T2B/K2C
2) 12 Alt DB Snatch
3) 50 DU/100SU
4) Rest

Monday, May 7th

A) Front Squat:
2×5 @ 60% clean
2×4 @ 65% clean

**Barbell starts on the ground. Will need to clean the barbell to begin the set. **

B) For Reps:

5 Min Amrap:
10 Dealift @ 40% 1rm
8 Bar Facing Burpee

**Rest 3:00**

5 Min Amrap:
10 Wallballs (20/14)
8 C2B/Pullup/Ring Row

Saturday, May 5th

Congrats to Coach Ryan and Sam Arcand who are getting married today!!

A1) Goodmorning: 3×6 w/3311 Tempo

A2) Back rack lunge: 3x:60 ME

B) For time with partner: “Yvonne”
76 Air Squats
76 Dumbbell Push Press (50/35)
76 Sit-ups
76 Wall-balls (20/14)
76 Burpees
76 Russian Twitst (20/14)
76 Push-ups
76 KB Swings (53/35)
76 Dumbell Thruster (50/35)
400m run w/partner

**split reps evenly**

Friday, May 4th

A1) Strict Press:
3×8 @ 60% w/pause at top

A2) Wall Walks 3×3

B) 4 rounds for time: (18:00 time cap)
20 Front rack forward lunge
50 DU/100 SU
10 Ground to Overhead
50 DU/100 SU
5 BMU

**the scaled option for the bar muscle up is, 2 pullup/ring row + 2 pushup**

Thursday, May 3rd

A) 16 min EMOM:
1) 12 stadler leg lifts
2) 12 ring support swings
3) :45 me strict ring mu/strict c2b/strict pullup/bar over j-hook
4) Rest

B) Complex: 5 rounds
2 Squat Cleans
+
2 Push Jerk
+
2 Deadlift
+
2 Squat Cleans