PREP SESSION: DYNAMIC WARM UP EVERY 2:00 200M RUN (75% EFFORT) X5 OLY: CLEAN & JERK EVERY 2:00 2-2-2-2-1-1-1-1 *ASCENDING LOADS STRENGTH: FRONT SQUAT 5X5 @ 75%

PREP SESSION: OVERHEAD PRESS 12:00 STRENGTH: OVERHEAD 20:00 ALTERNATING EVERY 2:00 5 SHOULDER PRESS (@ 45% OF CLEAN & JERK) + 3-10 HANDSTAND PUSH UPS 10 PUSH PRESS (@ 45% OF CLEAN & JERK) + 3-10 HANDSTAND PUSH UPS METCON: 12 TOES-2-BAR 21 BOX JUMPS (24"/20") X3

PREP SESSION: HIP FLEXOR MOBILITY 12:00 METCON: "GRACE" 30 CLEAN & JERKS (135#/95#) STRENGTH: BACK SQUAT 3 PAUSE SQUATS + MAX REPS @ 60% EVERY 4:00 X4

PREP SESSION: 1-ARM KETTLEBELL MOVEMENTS 10:00 SWING, SNATCH AND THRUSTER METCON: 60 BOX JUMPS (24"/20") 30 TOES-2-BAR 60 KETTLEBELL SWINGS (55#/35#) 30 BAR-FACING BURPEES 60 THRUSTERS (75#/55#) 30 TOES-2-BAR 60 DOUBLE UNDERS 30 BAR-FACING BURPEES

PREP SESSION: ROWING M=700M / F=600M ROW (400M CONTROLLED PACE & 300M/200M MAX EFFORT) X2 METCON: MAINSITE WOD 5.17.17 20:00 AMRAP 400M RUN MAX REP OVERHEAD SQUATS @ BODYWEIGHT (MOD = FRONT SQUAT @ 125% BW)

PREP SESSION: RINGS 12:00 NOVICE = KIP RHYTHM PROFICIENT = RING DIP/TRANSITION ADVANCED = 30 MUSCLE UPS (FOR TIME) METCON: CROSSFIT LINCHPIN WOD 5.3.17 30-24-18 DUMBBEL STEP UPS (24"/20") (50#/35#) 15-12-9 SHOULDER PRESS (115#/75#) 5-4-3 ROPE CLIMBS (MOD = KNEES-2-ELBOWS X3) STRENGTH: GLUTE HAM RAISES 5-10 REPS X5

CFS KIDS PROGRAM: The CrossFit Spartanburg Kids Program will run from June 12th - July 28th. Deadline for registration is June 5th. Contact Tal (864-345-3589 or CrossFitSpartanburg@gmail.com) to register. Cost is $75 per kid and $25 for every additional kid per household. The cost covers the entire program. The schedule will be as follows: Tuesday - 9am Wednesday - 11am Thursday - 3pm

PREP SESSION: SHOULDER / BACK THORACIC MOBILITY 12:00 OLY: SNATCH 12:00 EMOM 3 SNATCHES @ 70% X4 2 SNATCHES @ 80% X4 1 SNATCH @ 90% X4 MT: 100 WALL BALLS (20#/14#) *SCALE AS NEEDED TO REACH 50 UNBROKEN

PREP SESSION: AIR SQUAT 12:00 METCON: 2017 REGIONALS INDIVIDUAL WOD #1 (NO VEST) BUY IN: 1200M RUN 4 STRICT HANDSTAND PUSH UP 8 CHEST-2-BAR PULL UPS 12 AIR SQUATS X12 CORE/MIDLINE: 9:00 :30 FLUTTER KICKS :30 REST :30 SCISSOR KICKS :30 REST :30 BICYCLE KICKS :30 REST X3

PREP SESSION: JUMP ROPE 10:00 SINGLES, DOUBLES AND TRIPLES STRENGTH: PUSH PRESS 3 REPS @ 65% EMOM X8 METCON: 9 BOX JUMPS (30"/24") 3 DEADLIFTS (315#/215#) X5