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
CrossFit – Sat, Apr 8 Karabel(ish) (Time) For Time: 10RDS 3 Power Snatches@115/75 15 Wall Ball Shots@20/14 RX+ 135/95
CrossFit – Fri, Apr 7 Hero WOD: Badger (Time) 3 RFT: 30 Squat Clean s@ 95/65# 30 Pull-ups 800m Run
CrossFit – Thu, Apr 6 5 Rounds (AMRAP – Reps) Min 1: 50 Double Unders Min 2: 5 Devils Presses 2 x 50/35# Min 3: 10 Box Jumps 24/20″ Min 4: DB Thrusters 2 x 50/35# Mobility 25 Minutes Coach led mobility
CrossFit – Wed, Apr 5 Bench & Pull Ups (Weight) Superset following: A) Bench Press 3 x 10 @ 70% 1RM, rest 60 seconds B) 3 x 10 Strict Pull- Ups, rest 60 seconds *add weight if you can do 10 strict pull ups unbroken–record weight if used and reps completed in notes Metcon: For
