The Week of: 06-MAY-24

SUBU Programming for the Week of 06-MAY-24

Monday: 06-MAY-24

OLYMPIC WEIGHTLIFTING:

E2MOM x5

2 Power Snatches + 1 Squat Snatch @ 65%

*climb if applicable

CONDITIONING:

“CrossFit Open Workout 11.1”

AMRAP 10

30 Double Unders

15 Snatches (75/55#)

*score is total reps completed

Tuesday: 07-MAY-24

CONDITIONING:

“Mini Murph”

For time:

800m Run

30 Pull-ups

50 Push-ups

70 Air Squats

-rest 3 min-

30 Pull-ups

50 Push-ups

70 Air Squats

800m Run

Cap = 27 minutes

*Rx+ = Vested

Wednesday: 08-MAY-24

STRENGTH:

E2MOM x5

7-5-3-5-7

Deadlifts @ 70/75/80%

CONDITIONING:

CTL 5

4-8-12…

DB Step Overs (24/20”) (50/35#)

DB Hang Cleans

DB STOH

-rest 2 min-

Repeat

*score is total reps completed

Thursday: 09-MAY-24

CONDITIONING:

In Teams of 2; complete:

2 RFT:

200m Run (together)

40 Burpees

P2: Dead Hang Hold

200m Run (together)

60 BJO (24/20”)

P2: HS Hold

200m Run (together)

8 Rope Climbs

Cap = 20 minutes

Friday: 10-MAY-24

CONDITIONING:

For time:

1k Row

Then;

4 Rounds:

15 WBS (20/14#)

12 TTB

6 C&J (155/105#)

Then;

1k Row

Cap = 20 minutes

CORE:

Accumulate:

70 V-ups

140 Russian Twists (2 ct.)

Saturday: 11-MAY-24

CONDITIONING:

4 RFTWT:

100ft SB Carry

15 DB Bench (70/50#)

10 Strict Pull-ups

-rest 2 min-

Cap = 16 minutes

ACCESSORY:

4 RFQ:

12 Bulgarian Split Squats

ME SHSPU