Sunday, May 3, 2026

 

Metcon

5 rounds for time, of:

10 handstand push-ups

20 pull-ups

30 deadlifts (95/135 lb)

40 sit-ups

-rest 1:00 between rounds

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Monday, May 4, 2026  

 

CrossFit 

Partner row challenge

1400m row (switch every 100m)

*if P1 more than 100m, do 2x__ jump squats

*if P2 more than 100m, do 2x__ v-ups

*last team to finish does 15 burpees

Conditioning

EMOM 15:

Min 1 | 15 toes-to-bars

Min 2 | :30 bike sprint for calories

Min 3 | 20 weighted hip thrusts (135/95#)

BootCamp

Strength

Front Squat

10-8-8-6-6

Conditioning

1 Min ME x 4R

1: WBS

2: Sit Up

3: Cal Bike

4: Rest

 

Tuesday, May 5, 2026  

   

Closed 

 

Wednesday, May 6, 2026  

 

CrossFit

Skill

Cycling the barbell for clean and jerk

Conditioning

8 rounds for reps:

On a 1:00 clock:

10 pull-ups

Max clean and jerks (75/115 lb)

– Rest 2:00 between rounds.

BootCamp

Conditioning

For Time

1,600m Run

2,000m Row

1,600m Run

  

Thursday, May 7, 2026  

 

Olympic Lifting

Snatch balance

3-3-3-3

2 power snatches for 8 min (>88%)

3 power snatches for 7 min (>75%)

4 power snatches for 6 min (<75%)

BC/CF

For time:

50 double-unders

30 DB deadlifts (35/50 lb)

50 double-unders

25 DB hang power cleans 

50 double-unders

20 DB push jerks 

50 double-unders

20 DB push jerks

50 double-unders

25 DB hang power cleans 

50 double-unders

30 DB deadlifts

– Use two dumbbells.

Cap: 30 min

Hyrox 2 rounds

Zone 1

10 KB squat jacks (32/24 kg)

Run 700m (2 long laps)

Rest 2 min

Zone 2

20 WBS

6 burpee broad jumps

700m Row

 

Friday, May 8, 2026  

 

CrossFit

Strength

Strict press

5-5-5-5-5

Conditioning

For load:

Overhead squat on 10:00 clock

8-8-8-8

Rest remaining time, then …

AMRAP 6:

40 overhead squats (55/75 lb)

30 deficit hand release push-ups (6/12cm)

*score is heaviest OHS (rack or floor) & total rounds

BootCamp

Strength

4 Sets

5 Chin Ups

10 Candlesitcks

Conditioning

Partner WOD

3 Rounds for Time

300m DB Farmers Carry

30 Alternating DB Snatches

30 Box Jump Overs

 

*Break uo the carries as desired.

*P1 performs the alternating DB snatches, and P2 performs the Box Jump Overs; then, Switch.

    

Saturday, May 9, 2026     

 

Hannam Heroes

To be announced...

   

Sunday, May 10, 2026 

 

Metcon

To be announced...    

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