5.4.21 Workout of the Day

Happy 7 year Anniversary to these two “Love Byrds.”

May Challenge #MileADayMay
Every day in May, run a least a mile. Before or after class, get with a fellow member & get in some miles. Machines subs: 2K row or 3 mile bike.

Sign ins
Please all continue to sign in for classes. We will accommodate all athletes, even those on the waitlist.

Spring League
Week 3 workout & heat times have been posted on Facebook. Overall standings are posted in the gym lobby.

Barbell
Cleans- Pulling
On the every 2:00 x 5 Sets
3 low hang clean deadlifts
2 low hang clean pulls

All percentages will be listed on whiteboard.

Conditioning, “ Shin Gaurd”
9-15-21
Burpee BJ-overs (24/20)
Power Clean & Jerk (135/95)

Midline: Together

Cooldown: May Challenge #MileADayMay

Interval
Team of 2, 35 minute AMRAP
20 Burpees- spilt every 10
30 Alternating DB snatches - split every 15
400 m run/ machine of choice - together

-Above is a classic CrossFIt push - pull workout in which we hit all sectors of CrossFit…Gymnastics, Weights & Metabolic Conditioning aka cardio.

Midline
4 rounds for efficiency
10 DB glute bridges
15 alternating v-ups
20 shoulder taps (left + right = 1 rep)