Say hi to our new coach here at CrossFit Memphis, Michael McGoldrick

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Saturday

White Band

• MetCon: 5-20min
  • 5 Rounds
    • 7 Thrusters (Bar)
    • 11 Burpees

Grey Band

• MetCon: 5-20min
• 5 Rounds
  • 7 Thrusters (95#)(65#)
  • 11 Burpees

Green Band

• MetCon: 5-20min
  • 5 Rounds
    • 7 Thrusters (1 pood KB)(25# KB)
    • 11 Burpees

Blue Band

• MetCon: 5-20min
  • 5 Rounds
    • 7 Thrusters (1.5 pood KB)(1 pood KB)
    • 11 Burpees



All Bands

CrossFit Total

• 1RM Back Squat
• 1RM Overhead Press
• 1RM Deadlift

Click here to improve your Olympic lifts!!!

White Band

• Strength/Skill Work: 10-15min
  • 500 meter Row
• MetCon: 5-20min
  • 10 Squats
  • 10 Pushups
  • 10 Jumping Pullups
  • 10 Situps
  • 20 Squats
  • 20 Pushups
  • 20 Jumping Pullups
  • 20 Situps
  • 30 Squats
  • 30 Pushups
  • 30 Jumping Pullups
  • 30 Situps

Grey Band

• Strength/Skill Work: 10-15min
  • 500 meter Row
• MetCon: 5-20min
  • 10 Squats
  • 10 Pushups
  • 10 Banded Pullups
  • 10 Situps
  • 20 Squats
  • 20 Pushups
  • 20 Banded Pullups
  • 20 Situps
  • 30 Squats
  • 30 Pushups
  • 30 Banded Pullups
  • 30 Situps

Green Band

• Strength/Skill Work: 10-15min
  • 500 meter Row
• MetCon: 5-20min
  • 15 Squats
  • 15 Pushups
  • 15 Pullups
  • 15 Situps
  • 30 Squats
  • 30 Pushups
  • 30 Pullups
  • 30 Situps
  • 45 Squats
  • 45 Pushups
  • 45 Pullups
  • 45 Situps

Blue Band

• Strength/Skill Work: 10-15min
  • 500 meter Row
• MetCon: 5-20min
  • 25 Squats
  • 25 Pushups
  • 25 Pullups
  • 25 Situps
  • 50 Squats
  • 50 Pushups
  • 50 Pullups
  • 50 Situps
  • 75 Squats
  • 75 Pushups
  • 75 Pullups
  • 75 Situps

5:30 Weightlifting Class

• snatch: work up to 75%x2×5
• cln and jerk: work up to 75%x2×4
• back extensions: 3 x 10
• weighted sit ups x 25
• chins; 15 total

White Band

• Strength/Skill Work: 10-15min
  • Overhead Squat 5-5-5
• Metcon:
  • 21-15-9
    • Sumo Deadlift High Pull (Bar)
    • Ring Dips

Grey Band

• Strength/Skill Work: 10-15min
  • Overhead Squat 3-3-3
• Metcon:
  • 21-15-9
    • Hang Power Cleans (115)(80)
    • Ring Dips

Green Band

• Strength/Skill Work: 10-15min
  • Overhead Squat 1-1-1
• Metcon:
  • 21-15-9-3
    • Power Clean (135)(95)
    • Ring Dips

Blue Band

• Strength/Skill Work: 10-15min
  • Overhead Squat Max Reps with Body Weight
• Metcon:
  • 21-18-15-12-9
    
    • Power Clean (155)(115)
    • Ring Dips

Keep training everyone!!

Group Warm-up: 5-10 min

White Band

• Strength/Skill Work: 10-15min
  • Pushups – 10/5 reps
• MetCon: 5-20min
  • 6 Rounds
    • 400 meter Run
    • 15 Kb Swings (35/25)
    • 15 Pullups

Grey Band

• Strength/Skill Work: 10-15min
  • Pushups – 30/15 reps
• MetCon: 5-20min
  • 5 Rounds
    • 800 meter Run
    • 20 Kb Swings (55/35)
    • 20 Pullups

Green Band

• Strength/Skill Work: 10-15min
  • Ring Pushups – 40/10 reps
• MetCon: 5-20min
  • 5 Rounds
    • 800 meter Run
    • 25 Kb Swings (55/35)
    • 25 Pullups

Blue Band

• Strength/Skill Work: 10-15min
  • Ring Pushups – 60/20 reps
• MetCon: 5-20min
  • “Eva”
    • 5 Rounds
      • 800 meter Run
      • 30 Kb Swings (70/55)
      • 30 Pullups

5:30pm Weightlifting

• A) Power Snatch – 6×3 (70%)
• B) Power Clean and Jerk – 6×3 (70%)
• C1) Front Squat – 6×3 (70%)
• C2) Toes to Bar – 6×5 Fast Reps
  

CrossFit Memphis Newsletter #83

CrossFitters,

Congrats to Mike McGoldrick and Ashley Bledsoe for Qualifying for CrossFit Regionals!!!

See you in the gym!

Be Nasty,

Mike, Doug, Ashley and Rob