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

Click here to see the CrossFit Sectional Results

Monday

White Band

• Strength/Skill Work: 10-15min
  • Chinup negatives 3, 3, 3, 3
• MetCon: 5-20min
  • AMRAP 15 min
    • 5 Handstand Holds
    • 5 Sumo Deadlift High Pulls
    • 5 Overhead Squats
    • 200 meter Run

Grey Band

• Strength/Skill Work: 10-15min
  • Chinups 3, 3, 3, 3
  • MetCon: 5-20min
    • AMRAP 15 min
      • 5 Handstand Holds
      • 5 Sumo Deadlift High Pulls
      • 5 Overhead Squats
      • 200 meter Run

Green Band

• Strength/Skill Work: 10-15min
• Chinups 1, 1, 1, 1

• MetCon: 5-20min
  • AMRAP 15 min
    • 5 HSPU
    • 7 Hang Squat Snatches
    • 200 meter Run

Blue Band

• Strength/Skill Work: 10-15min
• Chinups 1, 1, 1, 1

• MetCon: 5-20min
  • AMRAP 15 min
    • 5 HSPU
    • 7 Squat Snatches
    • 200 meter Run

Group Warm-up: 5-10 min

3 rounds:

• 50 Contacts – Jump Rope
• 10 Reverse Lunges w/ Twist
• 5 Inchworm Pushups
• 30 Seconds Squat Stretch

Evening workout: Run 5k

White Band

• Strength/Skill Work: 10-15min
  • Front Squat 12,12,12,12
• MetCon: 5-20min
  • 3 Rounds
    • 10 Burpees
    • 7 SDHP (95/65)
    • Down/Back Sprint on Turf

Grey Band

• Strength/Skill Work: 10-15min
  • Front Squat 10,10,10,10
• MetCon: 5-20min
  • 3 Rounds
    • 10 Burpees
    • 7 Power Clean (115/75)
    • Down/Back Sprint on Turf

Green Band

• Strength/Skill Work: 10-15min
  • Front Squat 8,8,8,8
• MetCon: 5-20min
  • 3 Rounds
    • 10 Burpees
    • 7 Power Clean (135/95)
    • Down/Back Sprint on Turf

Blue Band

• Strength/Skill Work: 10-15min
  • Front Squat 8,8,8,8
• MetCon: 5-20min
  • 3 Rounds
    • 10 Burpees
    • 7 Power Clean (155/115)
    • Down/Back Sprint on Turf

Make A Healthy Eating Routine!!

Group Warm-up: 5-10 min

3 rounds:

• 50 Contacts – Jump Rope
• 10 Reverse Lunges w/ Twist
• 5 Inchworm Pushups
• 30 Seconds Squat Stretch

White Band

• Strength/Skill Work: 10-15min
  • Bench Press 1RM
• MetCon: 5-20min
  • A1) 12, 9, 6, 3 Sumo Deadlifts – 135/85lbs
  • A2) 40, 30, 20, 10 Wall balls Shots

Grey Band

• Strength/Skill Work: 10-15min
  • Bench Press 1RM
• MetCon: 5-20min
  • A1) 12, 9, 6, 3 Sumo Deadlifts – 185/115lbs
  • A2) 40, 30, 20, 10 Wall balls Shots

Green Band

• Strength/Skill Work: 10-15min
  • Bench Press 1RM
• MetCon: 5-20min
  • A1) 12, 9, 6, 3 Sumo Deadlifts – 225/145lbs
  • A2) 40, 30, 20, 10 Wall balls Shots

Blue Band

• Strength/Skill Work: 10-15min
  • Bench Press 1RM
• MetCon: 5-20min
  • A1) 12, 9, 6, 3 Sumo Deadlifts – 275/165lbs
  • A2) 40, 30, 20, 10 Wall balls Shots

Mike Bledsoe before CrossFit…

After…