Hitman

Wednesday May 16 2018


With every passing day Summer is getting closer and with that comes the giant sweat box we all have come to love. Make sure you are staying hydrated and fed throughout the day before you come to workout or evening before you rest that little head of yours. Workouts are a lot more fun when your body is prepared for the battle it's about to take on every time you pass through the open garage doors of CFGB. The best CrossFit season is upon us and to add to the fun we are full underway games training to get Tom prepared to represent CrossFit Green Bay at the 2018 CrossFit Games!
Have a sweaty well hydrated Wednesday
1.) Hitman
20 minute AMRAP 
800m Shuttle (200m increments)
25 Box Jump Overs, hands and no feet 24/20"
15 Toes to Bar
5 Muscle Ups 
*2.) 5 Overhead Squat every 2 minutes for 8 minutes @ approx 70% 
*3.) 800m Sled Pull 3x45/2/45
note: Use door to door x 8 
*4.) 5 rounds of
10 Unbroken Snatch, add load each round
note: Unbroken means touch and go into the basement each rep. Start light and be smart adding load as once again it's 10 Unbroken full depth Snatch. Rest no more than 3 minutes between sets
*5.) 50 Chest to Bar Pull-ups for time
*6.) for 20 minutes accumulate 1 minute of each before moving on to the next position
1 minute Plank
1 minute Side Plank
1 minute Plank
1 minute Side Plank
1 minute Plank
Thumb wodmother1

Theresa Rosenquist94d

🤸Box Cartwheel-overs? ("hands & no feet")🤸

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2+500m mup
115 ohs, some planks
1rd + 1 MUP
Green band MUP, 145# OHS
2 + 450m.. mup, toes to //
3+21 BJs mod hips to rings
125# OHS
85# OHS
2 + 400m. MUPs
OHS @ 165#
10 T2B in RND 2. MUP
15# OHS
2 rds + 740meters. Scaled mu’s
3 rounds 120 meters, 155 ohs, 50 MU for time 3:33
3+ but lots of changes
Light OHS (75) and some ec stuff.
2 rounds + 5 TTB
Muscle up PR 5 unbroken Ec 6 with Brett (10 mins instead of 20)
2 + 700mtrs. Modified mup’s
155# ohs.
Warm up 800m run, wall squat tabata
5x4 back squat every 3 min @175. Max effort round 5, 7 squats. 10min AMRAP 5 burpee pullup, 10 35lb db snatch, 20 14lb wallball. 3 rounds +4/5 burpee pullup
2+250m, scaled MU from floor
55-65 OHS, kept it light, focused on better mechanics.
195lb OHS
2 Rds + 1 BO
MUP, OHS at 75#
2 + 400m rx
OHS @ 105#; unbroken snatches 35/45/55/75/85; 50 C2B 4:51; 800m sled pull complete
2 + 500m RX
95# OHS
Some box overs w toes. Banded MU. 95# OHS Those 800’s... 🐢🐢🐢
2+400 m mu progressions
Ohs @155# 5x4
2 rds + 200 m (4/5 mu rd 1 & 6/5 mu rd 2)
OHS @ 155
Crossfit Origins. 8 rep max strict press 55#. 10amramp: 5 shoulder to overhead 75#, 10 deadlifts 55#, 15 20" box jumps. 4 rds +1 box jump. 73 degrees at 5:30am, yeah! Love AZ.
3 rounds + 225 meters
UB movements / 4x5 OHS @ 195# / *4.) 10 UB snatches @ 45, 75, 95, 115, and 135# / 50 C2B complete in 4:14 / Farmer carries and Burpees over dumbbells from yesterday complete in 10:40 / 25 bench press @ 195 (5x5) and 25 high ring dip (10,8,7) from yesterday complete in 12:25
2+300m run RX
2 + 800m Run
155# OHS
1 + 4 MUS 😬
120# OHS. 5x10 UB snatch 55-65-75-80-85
2 rds + 1 mod MU
10 minuts of EC #6
2 rds + 18 BJO
2 rds, bike, box overs with toe stop on box, toes2rig, muprogession
OHS 15#