Monday 5-16-16

Monday is here and we hope you all had a great weekend, but time to get back to the grind and the fun of training.

Hopefully you guys got a chance to see some of Regionals this weekend. It was intense to say the least. You can still get caught up by going to games.crossfit.com and replay the action.
This next weekend Regionals are on again but in different areas. We plan on having them running on the TV at the gym all weekend so you’ll be able to keep up with all the action! 

Finally, this Friday is the deadline for ticket money for the Ranger game on June 4th. The link to the event is here, so be sure to check it out.  It’s group ticket sales and any seat needed is $35. Anyone is welcome but we need money no later than Friday.

Swink Intro
-Shoulder Mobility
-Shoulder Strength

Skill:
-Snatch

For Time:
“Randy”
-75 Power Snatches

Swink Sweat
Tabata stations
-Battle Ropes
-Weighted Plank holds
-Calorie Row *record the final #*
-MedBall partner Situps
-DB Swings
-Wall sit *weighted*

Swink Fundamentals
-Hip Mobility
-Glute Strength

Strength:
-3×5/leg Single-leg Box Step Ups
-3×5 Strict Press

For Time:
-30 Thrusters RX:(75/55) RX+(95/65)
-15 Strict Pullups
-30 Power Cleans
-15 Strict Pullups

Core:
-3×30sec Weighted Planks

Swink Performance
Strength:
3-3-3-3-3
-Back Squats, each set is tough

3-3-3
-Unbroken Power Cleans, each set is tough

Skill:
-Snatch Balance, 3 sec pause at the bottom (do at least 10 singles)

For Time:
-50 Double Unders
-25 Burpees
Rest 3:00
For Time:
-50 Double Unders
-25 WallBalls
Rest 3:00
For Time:
-50 Double Unders
-25 Calorie Row/Ski

image

Found this gem in Deep Ellum.

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