Tuesday

Complete for TIME:
  Building RUN
 21 S2OH
 21 Pull-UPs
  Building RUN
 15 S2OH
 15 Pull-UPs 
  Building RUN
   9 S2OH

   9 Pull-UPs 

Monday

"The Chief"

5- 3min AMRAPs of:
 3 Power Cleans (135/95)
 6 Push-ups
 9 Squats

Rest 1 minute between Rounds

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

FUNday

Crazy 8ights

Directions: Complete all reps of each exercise, working to rest as little as possible. Then rest for as long as it takes for your partner to do all reps of each exercise. The moment your partner finishes, you’re back to work. Do 8 rounds each of this workout.

  8 DB Snatches  (70/50)

  8 Burpee Box Jumps

  8 Pull-UPs 

I

Thursday

EMOM for 10min complete:

  EVEN: 10 GHD Situps 

    ODD: 25 Double Unders 

Turkish Get-UPs: 4-4-2-2

Wednesday

From CrossFit.com SUNDAY 190505

Can you walk 400 meters carrying 50-lb. dumbbells (♀ 35-lb.)?
 A) If not, how far can you go before setting them down?
 B) What are the heaviest dumbbells you can carry for 400 meters?

Today, we’ll have fun with farmers carries, sled pushes/drags & the yoke!

Tuesday

4 Rounds for TIME of: 

  21 Bench Presses 

  15 Pull-UPs  

  Building RUN

♀ 95 lb. ♂ 135 lb.

Monday

CrossFit Total
 1-RM Back Squat
 1-RM Shoulder Press
 1-RM Deadlift

Athlete gets 3 attempts at each lift. Weight must increase after each successful attempt at each movement. Weight may not be decreased after first attempt. A failed rep counts as an attempt.

There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session (i.e., athlete cannot leave the area to rest or perform other activities between the three lifts).