CrossFit – Fri, Apr 14 Tuder (Time) For Time w/ a partner: 1 Mile Run (Together) 31 Push-ups (Indy) 20 Rounds (Partners alternate rounds): 3 Deadlifts 135/95 3 C&J 135/95 3 Front Squats 135/95 31 Push-ups (Indy) 1 Mile Run (Together)
CrossFit – Thu, Apr 13 Metcon (AMRAP – Reps) 5 Rounds of the following: Min.1 15 Cal RowMin.2 30 Shoulder TapsMin.3 200m SprintMin.4 15 Strict Dips (Banded Dips/Box Dips/Tricep Extensions) *If you can’t do a complete shoulder tap but you can getyour hands off the ground, perform 30 alternating reps. *If you can’t do a
CrossFit – Wed, Apr 12 Metcon (Weight) Superset the following: A) Bench Press 4×8 @70% of 1 RM, rest :60 B) 4×8 Strict Pull-ups, rest :60 *If you can do 8 strict PU unbroken, addweight & complete the programmed number of reps. Metcon (Time) 10 Rounds For Time 12 Box Jumps (Full hip extension at
CrossFit – Tue, Apr 11 Snatch Complex (Weight) Complete 10 sets of the following complex at70% of 1 RM Snatch. Power Sn+Hang (@the knee) Sn+Snatch Rest :90betweensets Metcon (Time) For Time: 30-20-10 Echo Bike CalsWall Balls 20/14HSPU Rx+ Deficit HSPU 4/3″ L1: 1 Abmat HSPUL2: 2 Abmat HSPUL3: Box Pike HSPU
CrossFit – Mon, Apr 10 Back Squats (Weight) 4×8 @70% of 1 RM Rest 90 secs. between sets Metcon (AMRAP – Rounds and Reps) 20 AMRAP: 5 Wall Walks 10 Man Makers 35/25 15 Burpee Deadlifts 35/25 *Use two DBs Rule of thumb, if you can get your feet on the wall, never come off
