CrossFit – Wed, Apr 17 Alternating EMOM for 10:00… (Weight) Odd: 15 GHD Sit-upsEven: Clean Complex. Begin at 70-75% of1 RM. You may increase as you go. Clean Complex:1 Clean + 1 Thruster + 1 Split Jerk L1: GHD SU to Parallel L2: V-Ups L3: In & Outs 20AMRAP: (AMRAP – Rounds and Reps) 5
CrossFit – Tue, Apr 16 Snatch Complex (Weight) Snatch Double (TNG) + 1 OHS Begin at 65-70% of 1 RM &build to a heavy, single for the day. 7×1; Rest 90 secs. Running Amanda (Time) For Time: 400m Run9 Muscle-ups9 Snatches 135/95400m Run7 Ring Muscle-ups7 Snatches400m Run5 Ring Muscle-ups5 Snatches *Snatches must be a squat.
CrossFit – Mon, Apr 15 Hatch Cycle-Wk4D1 Backsquat:1×8@65%1×8@70%1×6@80%1×6@85%-Rest 2-3 mins. b/t sets Frontsquat:1×5@70%1×5@75%1×5@80%1×5@85%-Rest 2-3 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. 3x5AMRAP: (AMRAP – Rounds and
CrossFit – Sat, Apr 13 Saturday Community WOD!!! (AMRAP – Rounds and Reps) 22:00 AMRAP 20 Calorie Row 20 Kettlebell Swings 200m Run 20 Goblet Squats 20 Burpees RX 53/35
CrossFit – Fri, Apr 12 DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105# In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 https://www.crossfit.com/workout/2010/12/24#/comments
