May 2022

Hang Cleans & Cleans Build-up E2MOM 10 Hang Cleans – 8 Cleans 8 Hang Cleans – 6 Cleans 4 Hang Cleans – 3 Cleans 2 Hang Cleans – 1 Clean 6min AMRAP 30 Hang Cleans 95/65 RX+115/75 MRX 75/55 60 Double Unders3 Rope Climbs 15’ MRX 2 to 15’ / 3 to 10’ REST 3min […]

Overhead Squats to Overhead Lunges (stationary) E3MOM 7 Overhead Squats to 8 Overhead Lunges5 Overhead Squats to 6 Overhead Lunges3 Overhead Squats to 4 Overhead Lunges 1 Overhead Squats to 2 Overhead Lunges 4 Rounds For Time: (16min cap)12 Overhead Squats 95/65 RX+115/75 MRX 75/556 Burpee Box Jump Overs 24/20” RX+30/24” 8 Overhead Lunges16 Box Jumps

Deadlifts & Sumo Deadlifts Build-up E2MOM 10 Deadlifts – 8 Sumo Deadlifts 8 Deadlifts – 6 Sumo Deadlifts 4 Deadlifts – 3 Sumo Deadlifts 2 Deadlifts – 1 Sumo Deadlift 12min AMRAP 6 Deadlifts 275/185lbs RX+315/215 MRX 205/135 12/10 Barbell Push-ups MRX Push-ups6 Sumo Deadlifts12/10 Calorie Row/Bike or 200m run Chest & Core Development 24 Band Pull-Aparts

“Nasty Girls” 3 Rounds For Time: (21min cap) 50 Air Squats 7 Muscle-Ups MRX Burpee Chest to Bar10 Hang Power Cleans 135/95lbs MRX 95/65 OR “Nasty Girls V2” 3 Rounds For Time: (21min cap)50 One-Legged Squats, alternating (Pistols)7 Muscle-Ups10 Hang Power Cleans 175/115lbs MRX 135/95 Core Challenge (straight through No stopping) 21 GHD Sit-ups21 Hip Extensions 1min

Happy Mother’s Day, CFHSV! All classes are canceled today.

“Mother May I ?” by DB For Time: (30min cap) 200m Run or Row or 0.5km Bike10 Hang Squat Cleans 115/75 RX+135/95 MRX 75/55 10 Shoulder to Overhead400m Run or Row or 1km Bike20 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 20 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ 800m Run or Row or 2km Bike40 Handstand Push-Ups MRX Hand Release Push-Ups40 Chest to Bar MRX Pull-Ups400m

Power Snatch 3 – 3 – 3 EMOM Rest 2min/Adjust Weights Hang Power Snatch 2 – 2 – 2 EMOM Rest 2min/Adjust Weights Power Snatch 1 – 1 – 1 EMOM 15min AMRAP: 5 Power Snatch 95/65 RX+115/75 MRX 75/55 10 Hang Power Snatch15 Bar Facing Burpees OR 15/12 Calorie Row/Bike or 200m Run **can mix up burpees/runs/rows/bike if

15 minutes to build up to a 5RM Bench Press “CINCO De Mayo” by DB 5min AMRAP: 5 Barbell Push-ups MRX Push-Ups5 Hang Split Cleans (alt ft) 95/65lbs RX+115/75 5 Shoulder to Overhead MRX 75/55 5 Toes to Bar or 5 Wallball Sit-Ups 20/14lbs MRX 20/105 Chest to Bar Pull-Ups MRX 5 Pull-ups Rest 3min Increase Weight

Star Wars WOD by DB “May the FORCE Be With You!” 6 Rounds For Time: (42min cap) 15 Darth Vader Deadlifts 12 Luke Skywalker Light Saber Swings 9 Wookie WallBalls6 Han Solo Hang Squat Cleans3 Phantom Menace Push Presses Barbell = 115/80 RX+135/95 MRX 95/65lbsKB = 24/16kgs RX+32/24 MRX 20/12kgsWB = 20/14 to 10/9’ RX+20/14 to

Split Jerks & Overhead Lunges (stationary) E2MOM 6 Split Jerk – 6 Overhead Lunges 4 Split Jerk – 4 Overhead Lunges 2 Split Jerk – 2 Overhead Lunges 16min AMRAP: 8 Overhead Lunges 95/65 RX+115/75 MRX 75/55 16 Box Jumps or 48 Doubles 24/20” RX+30/24 MRX 20/18 8 Split Jerk (alt ft) 2 Rope Climbs 15′ RX+