CrossFit Peachtree

WORKOUT OF THE DAY

Tuesday - May 19, 2015

A. 3 rounds NFT
60sec Banana Roll (30sec Hollow/
30sec Superman should be UB)
15-20 Perfect bar swings
5 Pistols each leg

B. 5 Sets Each For Time
7 Power Snatch (Heavy as Possible Unbroken)
15 Box Jumps 24/20
30 Double Unders
- 90 Seconds Between Sets

C. Tabata Burpees

Wednesday - May 13, 2015

A. Press 9×3@85%

B. 12 Min AMRAP
500m Row Buy In
Then with Remainder of time…
20 OH walking lunges 45/25 (10 Each Leg)
15 KB Swings 53/35
10 Pull Ups

C. PUMP
DB Reverse Fly w/ 2 sec hold 3×12
Tate Press 3×12
Barbell Curls 3×12

Friday - May 8, 2015

A. 2 rounds NFT
10-15 Swings on the bar-
*perfect position/form. Arch/hollow
8 Turkish get ups AHAP (4 each arm)
40 Double Unders

B. 16min alternating EMOM
2 Back Squats starting at 75% and add weight every minute
3 C2B + 4 Pullups + 5 ttb

Thursday - May 7, 2015

Oly
A. 5x 1 High Hang Snatch + 2 OHS
(50,60,70,75,80% of snatch)
B. 5x 2 Position Clean (high hang/hang) + 1 Split Jerk
(60,70,75,80,80,85% of clean)
C. 5×5 Snatch Grip RDL ( 70,80,90,100,105% of snatch)

End
12 Sets
400m Run
Rest 1:1

Tuesday - May 5, 2015

A. 8min EMOM
4 weighted pullups @80%

B. 15 Min AMRAP
7 Snatch (Full Squat) 95/65
9 Ring Dips
14 Box Jumps 24/20
100m Run

C. CORE WOD
4 Rounds
30 Bicycles (R+L=1)
20 Straight Leg Toe Touches w/ slam ball
1min Plank w/ toes on Slam Ball

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