CrossFit – Tue, Apr 30 Snatch Triple (Weight) 15 minutes to establish a HEAVYsnatch triple for the day. 5×3 TNG Snatches; rest as needed. Individual Quarterfinal Workout #1 (AMRAP – Reps) For Total Reps:1:00 ME Snatches 135/851:00 ME Cal Row1:00 DB Box Step-ups 2×50/351:00 Rest Box height is 20″ across. Scale the weight of the
CrossFit – Mon, Apr 29 Hatch Cycle W6D1 Backsquat:1×6@70%1×6@80%1×3@90%1×2@95%-Rest 2-3 mins. b/t sets. Frontsquat:1×5@65%1×4@75%1×4@80%1×4@80%-Rest 1-2 mins. b/t. sets. *You may use a belt for sets greaterthan or equal to 80%. If you feel like you don’t need one, don’t use one!*All percentage work is based off 1 RMof the specific lift. EMOM for 20:00: (AMRAP
CrossFit – Sat, Apr 27 Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP With a Partner 50 Wall Ball Shots 40 Kettlebell Swings 30 Calorie Row 20 Burpees *RX: 20/14, 53/35 One partner works at a time. While one is working the other is resting
CrossFit – Fri, Apr 26 Metcon (Time) Partner “McGhee” 30 AMRAP:5 Deadlifts 275/18513 Push-ups9 Box Jumps 24/20″ While one partner completes a round, the other partner runs 200m.
CrossFit – Thu, Apr 25 Week 5-Day 2 (Hatch) Back Ssquat:1×6@65%1×6@75%1×6@80%1×6@80% -Rest 2-3 minutes btwn. sets Front Squat:1×5@60%1×5@65%1×5@70%1×5@70% -Rest 2-3 minutes btwn. sets *You may use a belt for sets greaterthan or equal to 80%. If you feel like you don’t need one, don’t use one!*All percentage work is based off 1 RMof the specific
