CrossFit – Mon, Apr 7
2 ROUNDS
10 PVC Passthroughs
5/5 Around the World
10 PVC High Pull
5 PVC Snatch Balance
5 PVC OH Squat
2 ROUNDS
10/8 Cal Bike
10/10 DB DL
8/8 DB High Pull – Hang Snatch 2nd Rnd
6/6 Strict Press
4/4 OH Squat
10 Up/Down – Burpees 2nd Rnd
Every 2 MINS for 16 MINS
3×2 @ 70%
2×1 @ 80%)
(Score is Weight)
Week 2 of 7
Olympic Lifting Cycle
10/8 Cal Bike
4 Alt. DB Devils Press (50/35)*
*Increase Alt. DB Devils Press reps by 2 each round. Ex: RND 1=4, RND 2=6, and so on.
(Score is Rounds + Reps)
KG DB: (22.5/15)
8/6 Cal Bike
4 Alt. DB Devils Press (35/25)*
*Increase Alt. DB Devils Press reps by 2 each round. Ex: RND 1=4, RND 2=6, and so on.
(Score is Rounds + Reps)
KG DB: (15/10)
10 Alt. 90-90 Hip Rotations
15 Banded Ws
20 Alt. Deadbugs
-Rest as Needed b/t Sets-
(No Measure)
NOTE — April’s extra credit focus will be building strength with the Snatch/ Clean Pulls + Kipping Skills + Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
3×3 (95%))
-Rest As Needed b/t Sets-
(Score is Weight)
EMOM x 10 MINUTES
2-5 Toes to Bar
*Goal is to complete reps unbroken and to accumulate volume. Pick a number you can stick with throughout the EMOM.
(No Measure)
