CrossFit – Wed, Apr 10 Metcon (Weight) 15 minutes to establish a heavy, maximumfor the day. 1 High-Hang Clean + 1 Low-Hang Clean (just below the knee) + 1 Jerk Metcon (AMRAP – Rounds and Reps) 20 AMRAP:50 Double-Unders30 Cal Row10 Wall Ball Shots 20/14 1:3 DU:Singles Scale the med ball weight and/or height as
CrossFit – Tue, Apr 9 Snatch Complex (Weight) 7 sets of the following: 1 Hang Snatch + 1 Snatch + 1 OHS Begin at 65-70% of 1 RM & build to a heavy, single for the day. Rest 90 secs. Metcon (Time) 3 Rounds for Time:400m Run21 Power Snatches 95/6515 GHD Sit-ups 9 C2B Pull-ups
CrossFit – Mon, Apr 8 Metcon (Weight) Week 3Backsquat:1×8 @65%1×8 @70%1×6 @80%1×6 @85% Rest 1-3 minutes between sets.No belts. Metcon (Weight) Frontsquat:1×5 @60%1×5 @70%1×5 @75%1×5 @80% Metcon (AMRAP – Reps) 3x5AMRAP: 3 Power Cleans 135/956 HSPU9 Box Jumps 24/20 Rest 1:00 b/t each AMRAP Score is total reps Each round is 18 reps Start at
CrossFit – Sun, Apr 7
CrossFit – Sat, Apr 6 Saturday Community WOD. Open to all! (Time) For Time: 25-20-15-10-5 Wall Ball Shots Abmat Situps Pushups Kettlebell Swings *200m run after each round RX : 20/14; 53/35
