Programming for May 13th-May 19, 2019

Programming May 13th-May 19th
Caffeinated CrossFit Gym, Smyrna, GA

Weekly Announcements!

  • Happy Mother’s Day to all of our awesome moms out there! We hope you have a wonderful day with friends and family!

  • May Push Up Challenge! Keep working on those push ups! Two Mins Max Reps Per Day! work on form, rang of motion and increasing quality reps over the month!

  • Memorial day Murph Workout! Saturday May 25th!
    Heat 1: 9 am
    Heat 2: 10 am
    Cookout: 11:30 am
    Reserve your spot on Zen Planner! Bring a friend! We will scale workout accordingly for all!

  • Congrats to our May member of the month, Nick Lahanas! Nick is part of our awesome 6 am crew! Poster and blog to be released soon!

Conquer The Week!

Conquer The Week!

Monday
Caffeinated CrossFit Gym, Smyrna, GA

Power Snatch
15 Mins To Build To Heavy Set of 3 Touch-N- Go Power Snatch

“Power Plus Amanda”
11-9-7-5
Power Snatch (135/95) Op B (95/65)
Bar Muscle Ups
15 Min Time Cap
Op B: DB Snatch, double the reps

Tuesday
Caffeinated CrossFit Gym, Smyrna, GA

Strength
Front Squats
15 Min To Build To 3 Rep Max of the day Front Squat

Metcon:
21 Front Squats, 21 KB Swings, 7 Rope Climbs
15 Front Squats, 15 KB Swings, 5 Rope Climbs
9 Front Squats, 9 KB Swings, 3 Rope Climbs
Rx Barbell – (135/95) Op B: (95/65)
Rx Kettlebell – (70/53) Op B: (53/35)

Wednesday
Caffeinated CrossFit Gym, Smyrna, GA

Strength
Superset:
4x8 Romanian Deadlifts (80% of PC)
4x1 Minute Plank (anyway)

Metcon:
3 Rounds
20 Toes To Bar
80 Double Unders
10 Power Cleans
R1: 50% of PC
R2: 60% of PC
R3: 70% of PC
15 Min Time Cap

Thursday
Caffeinated CrossFit Gym, Smyrna, GA

Metcon
AMRAP 25 Mins
400m Run
25/20 Cal Bike
20 Hip Extensions or BB Good Mornings
15 Abmat Sit Ups

SUNS OUT, GUNS OUT FINISHER
3 Sets For Max Reps
DB Deficit Push Ups
DB Bent Over Rows
DB Hammer Curls

Friday
Caffeinated CrossFit Gym, Smyrna, GA

Strength
Strict Press
6x3 Climbing

Metcon:
"Lead Foot" Part 1
AMRAP 4:
27 Calorie Row, 27 Burpees, Max Air squats in remaining time
Rest 4:00
"Lead Foot" Part 2
AMRAP 4:
21 Calorie Row, 21 Burpees, Max Air squats in remaining time
Rest 4:00
"Lead Foot" Part 3
AMRAP 4:
15 Calorie Row, 15 Burpees, Max Air squats in remaining time
Op B: Reps of 21/15/9 instead of 27/21/15

Saturday
Caffeinated CrossFit Gym, Smyrna, GA

“Yvonne”
For Time (with a Partner)
76 Air Squats
76 Dumbbell Push Presses (50/30 lb)
76 AbMat Sit-Ups
76 Wall Ball Shots (20/14 lb)
76 Burpees
76 Medball Russian Twists (20/14 lb)
76 Push-Ups
76 Kettlebell Swings (53/35 lb)
76 Dumbbell Thrusters (50/30 lb)
400 meter Run with Partner
Partition into any size sets, but split the work evenly between partners.

Sunday
Caffeinated CrossFit Gym, Smyrna, GA

OPEN GYM: Come in and work on your choice of workout/skill/lifting work. The coach can help provide suggestions