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Monday, April 24th 2017

Crossfit

A) Back squat 2×5 @ 60-70% 3×5@ 75-80% . Superset with 5-8 tempo strict toes to bar, tempo 2020.

B) 14 minute AMRAP: 200m plate run (45/25lb plate) – 20m overhead walking plate lunge-20m burpee broad jump

Metcon class 

1500m Row

20 1-arm KB Snatch 53/35lb (10 each arm)

30 KB Goblet Squats (53/35lb)

1000m Row

20 1-arm KB Snatch (10 each arm)

30 KB Goblet Squats

500m Row

20 1-arm KB Snatch (10 each arm)

30 KB Goblet Squats

Saturday, April 22nd 2017

Crossfit

Partner WOD

400m run buy in

10 rounds, switching off each round

12 deadlifts-9 hang power cleans-6 push jerks (155/105lb)

After each round, both partners do 6 burpees

buy out with 20 wall walks total

Metcon class

8×3 min on 2 min off alternating between A and B

A) 500m row then AMRAP 6 goblet squats-6 db snatches

B) 6 20m shuttle sprints then AMRAP 6 V-ups-6 pushups-6 lunges

Friday, April 21st 2017

Crossfit

@ minute 0: 10 minute AMRAP: 8 power cleans (115/75lb) – 8 pullups-8 box jumps.

@ minute 10: 8 minutes to find a one rep max power clean plus 2 front squats

@ minute 18: 100 wallballs for time.

Rx-Plus

135/95lb

Metcon class 

40 min EMOM:

1) 20 double unders + 5-10 pullups 2) 8-10 db GTOH (35/25lb) 3) 5-10 burpees + 10 abmat situps 4) Run 200m 5) rest

Thursday, April 20th 2017

Crossfit

A) Deadlift 8-8-6-6-6 . Start @65% and work up to ~80%. After each set 1 turkish get up per side. Go every 3:30 minutes

B) 12 min EMOM

1) 5-6 overhead squats (155/105lb) 2) 40-60 double unders

Rx-Plus

175-185/125-135lb

Metcon class

5 rounds of Row 30/25 calories-25 wallballs-10 double kb clean and jerks.

Rest 3 minutes after each round.

Wednesday, April 20th 2017

Crossfit

12 minute EMOM 1) 1-3 skin the cats 2) 5-10 wide grip strict pullups 3) 5-10 strict HSPU or scale to box HSPU or 3-5 HSPU negatives

B) 30 clusters for time (95/65lb) *5 minute time cap

3 minute rest

25 db burpee box stepovers for time (20/18″ box) (35/25lb) * 5 minute time cap.

Rx-Plus

115/75lb or 135/95lb and 50/35lb dbs

Metcon class 

2 rounds for time:

400m run-26 hand release pushups-400m run- 26 kb swings (53/35lb) -400m run-26 V ups- 400m run-26 kb deadlifts (2x 53/35lb)-400m run-26 wallballs- 400m run- 26 box jumps

*45 minute time cap

Tuesday, April 18th 2017

Crossfit

A) Hang power snatch + hang snatch . Go every 75 seconds for 9 rounds.

B) 20 minute I-go-you-go AMRAP: 20/16 calorie row-20 American kb swings

*One person goes through entire round before next person can go.

Rx-Plus

70/53lb

Metcon class 

A) 5 minute AMRAP: 2 rounds of 20 db thrusters (35/25lb)-15 burpees. IN remaining time max double unders.

Rest 5 minutes

B) 5 minute AMRAP: 2 rounds of 20 alternating db snatches (50/35lb)-15 V-ups

In remaining time max double unders

Rest 5 minutes

C) 5 minute AMRAP: 2 rounds of 20 db thrusters-15 burpees. In remaining time max double unders

Rest 5 minutes

D) 5 minute AMRAP: 2 rounds of 20 alternating db snatches-15 V-ups. In remaning time max double unders.

Monday, April 17th 2017

Crossfit

A) Back squat 2×5 @ 60-65% 3×5 @ 70-80%. Superset with 6-8 tempo strict toes to bar, tempo 2020

B) Nasty Girls

3 rounds of

50 air squats-7 ring MU-10 hang power cleans (135/95lb)

*Scale to 7 ctb pullups + 7 dips for MU

Metcon class 

A) 1000m row

 50 medball cleans (20/14lb)

40 db push press (35/25lb)

30 toes to bar

20 db burpee box step ups (35/25lb)

10 strict chest to bar pullups

1000m row.

B) Coaches choice

Saturday, April 15th 2017

Crossfit

I-go-you-go partner 34 min AMRAP:

Run 200m w/medball (20/14lb)-15 wallballs-10 hang power snatches (95/65lb)

*One partner goes through the entire round while the other person rests.

Metcon class

A) 4 rounds: 1 minute stations for max reps.

1) kb goblet cleans (53/35lb) 2) burpee pullups 3) goblet lunges 4) wall walks 5) calorie row 6) rest