05/31/2019 - Push Push Push Your Boat
M-1: Strict Press
10-10-10-10
Notes
Athletes build over the first three sets to a challenging but submaximal weight, leaving one rep in the tank. They should use 90-95% of that load for the fourth set. M-2: 4 Rounds for Time:
Option A:
500m Row
15 Thrusters, 95/65#
Option B:
500m Row
15 Thrusters 75/55#
Option C:
350m Row
10 Thrusters
Target Time: 12-16:00
GEAR: 2.5
05/30/2019 - Rope runny toes
M-1: Rope Climb Development Level 1 – choose one:
(1a) 5 Sets of Lying-to-Standing Rope Climbs (Target: 5 reps/set)
(1b) 5 Sets of Rope Pull Variant (Target: 5x5/side)
Level 2 – choose one:
8-12x1 Rope Climb or Partial Rope Climb (Target: Able to complete at least 10 full rope climbs)
Level 3:
(3a) 6-10x1 Legless Rope Climb
(3b) 6-10x1 Strict Legless Rope Climb M-2: EMOM 20:00, alternating
Option A:
a) 200m Run
b) 8 Toes to Bar
Option B:
a) 200m Run
b) 8 Hang
5/29/2109
"M-1: Hang Power Clean
4-4-4, 2x4
-0:03 Pause at Hang
Notes
From standing, athletes lower the bar to the hang (just above knee), pause for a full, strict three count, then perform the hang power clean.
Athletes build over the first three sets to a challenging but technical weight, leaving 1-2 reps in the tank. Repeat that weight for the last two sets." "M-2: Every 1:30 x 10:
Option A:
10 Kettlebell Goblet Lunges
15 Russian Kettlebell Swings
Option B:
8 Kettlebell Goblet L

5/28/2019 - Bench For Time
M-1: Deadlift
10-10-10-10
Notes
Athletes build over the first three sets to a challenging but submaximal weight, leaving one rep in the tank. They should use 90-95% of that load for the fourth set. M-2: 4 Rounds for time:
Option A:
21 Bench Presses 135/95#
15 Pull ups
400m Run
Option B:
21 Bench Presses 95/65#
15 Jumping Pull ups
400m Run
Option C:
15 Bench Press 45/35#
10 Ring Row
200m Run
Target Time: 18-24:00
GEAR: 2 "

5/26/2019 - Dead & Heavy
M-1: Deadlift
10-10-10-10
Notes
Heavy deadlifts are never touch-and-go unless specified.
Athletes build over the first three sets to a challenging but technical weight, leaving 2 reps in the tank. Repeat that weight for the fourth set. M-2: 2019 CrossFit Games Age Group Qualifier
3 Rounds for Time, 15:00 Time Cap
Option A:
15 Deadlifts (225/155 lb)
35 Overhead Squats (75/55 lb)
90 Double-Unders
Option B:
15 Deadlifts 155/105#
35 Overhead Squats 45/35
40 Doubl

5/25/2019 - Snatch Day
M-1: Hang Snatch
4-4-4, 2x4
-0:03 Pause at Hang
Notes
From standing, athletes lower the bar to the hang (just above knee), pause for a full, strict three count, then perform the hang snatch.
Athletes build over the first three sets to a challenging but technical weight, leaving 1-2 reps in the tank. Repeat that weight for the last two sets. M-2: AMRAP 20:
Option A:
21 Chest-to-Bar Pullups
15 Box Jump Overs, 30"/24"
9 Hang Power Snatch, 115#/75#
Option B:
21 Pull

5/24/2019 - HSPU Werk
M-1: Handstand Push up Development:
Level 1 – choose one:
(1a) 5 Sets of Pike Handstand Hold (Target: 0:30-0:45/Set)
(1b) 5 Sets of Chest-to-Wall Handstand Hold (Target: 0:30-0:45/Set)
(1c) 5x5 Handstand Pushup Negative (Target: 0:06-0:10/rep)
Level 2 – choose one:
(2a 5 Sets of Pike Handstand Pushups (Target: 5 controlled, technical reps per set)
(2b) 5 Sets of Kipping Handstand Pushups (Target: 5 controlled, technical reps per set)
Level 3 – choose one:
(3a) 5 S

5/23/2019 - Squats & Lunges
M-1: Back Squat
10-10-10-10
Notes
Athletes build over the first three sets to a challenging but technical weight, leaving 2 reps in the tank. Repeat that weight for the fourth set. M-2: 6 Rounds For Time:
Option A:
200m Run
50' Walking Lunge
Option B:
200m Run
30' Walking Lunge
Option C:
4 Rounds for Time:
200m Run
30' Walking Lunge
Target Time: 12:00
GEAR: 3

5/22/2019 - MAPS Test
M-1: Strict Press
10-10-10-10
Notes
Athletes build over the first three sets to a challenging but technical weight, leaving 2 reps in the tank. Repeat that weight for the fourth set.
M-2: EMOM 20: For Total Calories 0:30 @ 105-110% MAP Pace 0:30 Rest NotesMAP Pace is the athletes calories per minute pace from their bike or row test on 5/19). E.g. if the athlete got 200 calories in 10 minutes, their MAP is 20 calories/minute. Therefore for this workout, the athlete here

5/21/2019 - 10's and Rest
M-1: Power Clean
5-5-5, 2x5
Notes
Athletes build over the first three sets to a challenging but technical weight, leaving 1-2 reps in the tank. Repeat that weight for the last two sets.
Athletes should stay connected to the bar and reset quickly between reps (but no touch-and-go!) M-2: 3 Rounds for Total Time
Option A:
10 Power Cleans
10 Front Squats
10 Push Press
1:00 Rest
Option B:
10 Hang Power Cleans
10 Front Squats
10 Push Press
1:00 Rest
Notes
Athle