CrossFit – Wed, Apr 26 Metcon (Weight) Superset the following: A) Bench Press 4×8 @ 70% of 1 RM, rest 60 secs. B) 4×8 Strict Pull-ups, rest 60 secs. *If you can do 8 strict PU unbroken, do 8strict C2B PU. If you can easily do 8 strictC2B PU, add weight & perform 8 weighted,strict
CrossFit – Tue, Apr 25 Snatch Work (Weight) 10:00 EMOM 3 Touch ‘n GoSnatches @ 70% of 1 RM Metcon (Time) 10 RFT:1 Hill Sprint10 Kettlebell Swings75/53 Rest 1:1 butdo not exceed more than 2:00 of rest.
CrossFit – Mon, Apr 24 Back Squat (Weight) 4×8 @ 70% of 1 RM Strict :90 b/t sets Metcon (AMRAP – Reps) 5 AMRAP7 Thrusters 95/657 Burpee Box Jumps (Full hip ext)7 Pull-ups -Rest 2 minutes- 5 AMRAP5 Thrusters 115/755 Burpee Box Jumps5 C2B Pull-ups -Rest 2 minutes- 5 AMRAP3 Thrusters 135/953 Burpee Box Jumps3
CrossFit – Sat, Apr 22 Saturday Community WOD (AMRAP – Rounds and Reps) 9:00 AMRAP 10 Hang Power Snatches 10 Bar Facing Burpees 10 Pullups -rest 2:00- 10 Dumbbell Renegade Rows 10 Dumbbell Thrusters 10 Calorie Row -rest 2:00- 75 Hand Release Push Ups (*4:00 cap)
CrossFit – Fri, Apr 21 Nield (Time) "Nield" "Nield" For Time: 400 meter Run 10 Deadlifts (110/70 kg)(242.5lbs/154.3lbs) 1 Rope Climb 400 meter Run 10 Deadlifts (110/70 kg) 2 Rope Climbs 400 meter Run 10 Deadlifts (110/70 kg) 3 Rope Climbs 400 meter Run 10 Deadlifts (110/70 kg) 4 Rope Climbs 400 meter Run 10
