Monday, April 11th
Strength/Skill:
EMOTM for 8 Minutes of:
3 Power Cleans
Metcon:
Row 1K/Bike 1.2 miles
– then
4 Rounds for Time of:
5 Power Cleans (185/125 )
1 Left/1 Right Plank Rotations on box…
Tuesday, April 12th
Strength/Skill:
1a) Press3x8
1b) Dips 3×10
1c) Pull Ups 3×10
Metcon:
Tabata row
– Rest 2 Minutes
Tabata Bike
– Rest 2 Minutes
3 Rounds for time of:
20 Wall Ball (20/14)
20 Kettlebells (70/53)
Wednesday, April 13th
Strength/Skill:
Deadlift 75% x 5, 85% x 3, 95% x 1+
Metcon:
Sprinting
800 Meters x 2
400 Meters x 2
200 Meters x 2
800 Meters x 1
400 Meters x 1
200 Meters x 1
Thursday, April 14th
Strength/Skill:
Snatch Heavy x 2
Metcon:
20 Snatches (95/65)
50 Doubleunders
20 Snatches (135/95)
50 Doubleunders
10 Snatches (185/125)
50 Doubleunders
Friday, April 15th
Strength/Skill:
Warm-Up Clean for Complex/muscle up transitions
Metcon:
“Mr. Clean”
5 Rounds for Time of:
2 Deadlift + 2 Cleans (full) +2 Front Squats + 2 Jerks (185/125) x 2
5 Muscle Ups (
Saturday, April 16th
8 AM – CrossFit Class
9 AM – Barbell Skills
10 AM – CrossFit Class
11 AM – Free-For-All Community WOD
Sunday, April 17th
9 AM Free-For-All Community WOD
10AM – Monster Mash/Open Gym