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
CrossFit – Wed, Apr 24 Clean Complex (Weight) 15 minutes to establish a HEAVY complex for the day: 1 Power Clean + 1 Clean + 1 Split Jerk Awfulish Annie (Time) For Time:50 Double-Unders25 GHD Situps5 Cleans 275/18540 Double-Unders20 GHD Situps4 Cleans30 Double Unders15 GHD Situps3 Cleans20 Double Unders10 GHD Situps2 Cleans10 Double Unders5 GHD
CrossFit – Tue, Apr 23 Snatch Complex (Weight) 7×1 of the following complex: 1 Snatch(Floor) + 1 Hang Snatch (Knee)+ 1 High-Hang Snatch (Hip Crease) Begin at 65-70% of 1 RM &build to a heavy, single for the day. Metcon (AMRAP – Rounds and Reps) 12 AMRAP:2 DB Snatches 50/352 Burpees-over-the-box 24/20″ *add 2 reps
