A: Deadlift: build up to a crisp 5RM Touch-and-Go in 5 attempts

rest 5 min

B: 10 rounds of:
Row 30 seconds @85%
Row 30 seconds @50%

rest 5 min

C: AMRAP in 5 min of Muscle-ups

Flashback: Olga, bridge demo, 4 years ago at the old box!

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Weekend Schedule Change & Monday Murph!!! On Memorial Day, next Monday, we are doing Murph! There will be one class only - 12pm. Come over and bring your friends and family! Also, on Sundays we have decided to keep 10am class only for the time being. If you are interested in some class times that you don't see on our schedule at the moment, please email us at info@crossfitlic.com

A: 4 sets, not for time:
Banded Pull-ups @41X1, 4-6 reps
Pistols, 6-8 reps each leg
L-Sit, 30 sec

B: OTM, for 20 minutes:
odd: Snatch 5 reps 115/75#
even: Sprint 100m

Kristen v. Deadlift

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A: Jerk, find your 1RM

B: 3 rounds for max reps of:
Shoulder Press, 95/65#
Push Press, 95/65#
Push Jerk, 95/65#
Start with Shoulder Press. When you can no longer Press, switch to Push Press. When you fail the Push Press, switch to Push Jerk. Rest at least 3 min between rounds.

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Watch the entire video here - Trifecta: Shoulder Press, Push Press, Push Jerk.

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A: Back Squat @90%, 6 sets of 4 reps

B: Tabata Mash-up of: Sit-ups & Push-ups

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Gerry, Rope Climb

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A: for total reps
4 rounds of: 30 sec of Hang Power Cleans @ 115#/75#, 30 sec of Rest
3 min Rest
repeat

B: Partner Workout, 4 rounds, not for time:
P1: Kettlebell Swing (Russian), 2min, 24/16kg
P2: Row 2min

Working on Mobility.

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Hoover Ball and a potluck-style BBQ is today after the 10am workout! Bring it on!

WOD: Four rounds for time of:
15 foot Rope climb, 2 ascents
100 foot Sprint
4 Squat cleans (225 / 135 lbs)
100 foot Sprint

Time cap: 10 minutes

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A: Back Squat @80%, 6 sets of 2 reps

B: For time:
100 Double-unders
50 Handstand push-ups
40 Toes-to-bar
30 Shoulder to overhead (160 / 100 lbs)
90 foot Walking lunge with the bar in front rack (160 / 100 lbs)

Time cap: 15 minutes

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Reminder: We are playing Hoover Ball on Saturday after 10am workout, followed by a potluck-style BBQ. Bring whatever you want to see on the grill!

A: Speed Deadlift, 2 reps @ 60% + bands, OTM for 10min

B: 21-15-9 reps for time of:
Deadlift (315 / 205 lbs)
Box jump (30 / 24 inch)

Time cap: 8 minutes

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WOD: For time:
100 Wall balls (20/14 lbs to a 10’ target)
100 Chest-to-bar Pull-ups
100 One-legged squats, alternating
100 One-arm dumbbell snatches, alternating (70/50 lbs)

Time cap: 25 minutes

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Want to win $300 in free meals from Kettlebell Kitchen? They’ve started a raffle to encourage friends to tell friends about their meals. Get a new customer to place an order between now and May 31, and you'll get a raffle ticket for a chance to win $300 in free meals. Second and third place winners get $100 and $50 in meals! Specifics: When a new customer places an order, they’ll be asked who referred them to KBK. If they say your name you automatically get a raffle ticket, and the new customer (i.e. your friend) will get one as well. KBK expects about 10 to 15 new customers, so your chances of winning are very high.

A: Overhead squat complex
7 Minute ladder of: 3 Overhead squats

Time cap: 7 minutes
Once the event begins, the barbell may not get lighter throughout the 7 minutes. The men must make increases in 10-pound increments, while the women must make increases in 5-pound increments.

Men’s starting weights (pounds): 135, 185, 225, 255
Women’s starting weights (pounds): 85, 125, 155, 175

After the 7 minutes is up, athletes will have 2 minutes to transition to the muscle-up rings before the start of Event 3.

B: For time:
30 Burpee muscle-ups

Time cap: 7 minutes
The ring height for women will be set at 82” from the bottom of the ring to floor. The ring height for men will be set at 88”. Ring height may not be adjusted.

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