5.1.19 Workout of the Day

Megan Wood, "Titanic" RX , 830 AM

Box Brief

-Today starts a new month. If your body is not where you want it, make a change for the better.

-Please sign in at the front desk to get your 20+ checkins this month of May.

-Our Committed Club FREE month winner will be picked and posted today as well as our April Committed Club list of athletes.

CrossFit

1.Barbell Cycling On the 2:00 x 5 Sets: 3 Power Cleans 1 Pausing Push Jerk 2 Push Jerks

On the pausing push jerk, the first of the three overheads: 2 second pause in the dip position, and 2 second pause in the catch (quarter squat receiving position). No pause in the second and third overhead movements.

2. Conditioning "The Chief" 5 Rounds of AMRAP 3: 3 Power Cleans (135/95) 6 Pushups 9 Air Squats Rest 1:00 between each AMRAP.

3.Body Armor 3 Sets: 10 Barbell Bent Over Rows 15 Glute Bridges

15 hip extensions

ICT

1.Conditioning

For total time

"Titanic" Part #1 3 Rounds: 500 Row 400 Meter Run Directly INTO

"Titanic" Part #2 For Time:40-30-20 GHD Sit-Ups 20/15 calorie assault bike

50 foot Handstand Walk

-40 minute cap-