Technique
Rope climb
Strength
Back squat
3×5 40%, 50%, 60%
Metcon 10min AMRAP
5 Thruster 45/30
1 rope climb 14ft
10 Thruster
3 rope climb
15 thruster
6 rope climb
20 thruster
9 rope climb
continue…
Olympic Lifting
1 strict press + 2 push press + 3 push jerk
1-1-1-1-1
‘The Georgia’
Team WOD (6 teams)
For time
Run 800m
Row 2km (team)
60 Sit ups sync (Partner)
Row 2km (team)
80 Shoulder to overhead 35/25 (Partner share reps)
Row 2km (team)
Run complete as a team row may start as soon as first runner is back
sit ups – partner sync
STOH – partner share reps 1 barbell between 2
Each 2km row may start as soon as a team member is ready
REMINDER ‘PAY IT FORWARD WEEK’ STARTS THIS WEEK
So how does it work?
It’s very simple, do between one and three good deeds for others within the CFC community without asking for anything in return. Instead the recipient may want to pay it forward to someone else in in the gym and so it continues….
There is no better feeling than doing something for someone and expecting nothing in return.
Some examples of paying it forward could be:
– Setting up someones equipment for them
– shouting them a Fitaid or coffee or even breakfast
– carrying their equipment to the car
– lending your equipment ie weight belt/speed rope
– wiping down chalk marks for the coaches 
Cindy
20min AMRAP
5 pull up
10 push up
15 air squats
Olympic Lifting
Jerk
1-1-1-1-1
Technique WOD Kettlebells swing
(bring your towel for this technique session)
AMRAP 18min
15 chest to bar pull up
10 Kettlebell swing 24/16
5 Thruster 60/40
5:30pm Open gym, ROM/WOD/CORE WOD
Metcon
AMRAP 5min
5 Deadlift 100/70
10 push up
Rest 3min
AMRAP 5min
5 shoulder to overhead 60/40
10 Kettlebell swings 32/24
Rest 3min
AMRAP 5min
10 pull up
6 front squat 60/40
*score total reps
Finisher
100 sit up for time
As we lead into the CrossFit Open season we will revisit previous open WODs from previous years.
https://games.crossfit.com/workouts/open/2017/5?division=2
OPEN 17.5
10 rounds for time of:
9 thrusters, 42.5/30
35 double-unders
Skills/Technique
Kipping/butter fly pull up
Metcon
Cindy
5 pull up
10 push up
15 air squats
5:30pm OPEN GYM, STRETCH, CORE WOD
Hope you all have recovered from the CFC In House Partner Comp. You all did amazing and was great to watch you all compete and support each other.
Strength
Squat clean with 3 sec pause
5×5
Super super set
Strict pull up
5×5
Metcon
3 Rounds For Time
20 Kettlebell swing 32/24
15 Thruster 45/30
Olympic Lifting
Strict press + 2 push press + 3 push jerk
1-1-1-1-1
Strength
Strict press
1-1-1-1-1
Front Squat
1-1-1-1-1
Metcon AMRAP 7min
12 Handstand push up
6 squat clean 60/40
Gym closed from 10:30am for In House Comp set up
Part A
Handstand walk technique/progressions
Part B
Metcon
12min AMRAP
12 front squat 45/30
10 front rack lunge
5m HS Walk
Part C
Finisher
Team Row
2km TT
