CrossFit – Wed, Apr 3 Clean Complex (Weight) 15 minutes to establish a heavy, maximumfor the day. 1 Deadlift + 1 Hang Clean (at the knee) + 1 Front Squat + 1 Jerk Metcon (Time) 5 Rounds for Total Time:5 Shoulder to Overhead 155/1057 Box Jumps 24/20″—Immediately into…—5 Rounds:5 S2OH 135/857 Burpee Box Jump Overs
CrossFit – Tue, Apr 2 7×1 Snatch Complex (Weight) High-Hang Snatch + Mid-Hang Snatch +Low-Hang Snatch Begin at 60-65% of 1 RM &build to a heavy, single for the day. Rest 90 secs. Metcon (AMRAP – Rounds and Reps) 15 AMRAP:10 Power Snatches 95/6510 OH Lunges 95/6510 T2B L1: Kip swing to L-sitL2: Kip swing
CrossFit – Mon, Apr 1 Hatch Cylce-Wk2D1 Backsquat1×10 @60%1×8 @65%1×6 @70%1×6 @75%1×6 @80% Rest 1-2 minutes b/t sets. Frontsquat1×5 @60%1×5 @70%1×5 @75%1×5 @75% Rest 1-2 minutes b/t sets. If you do not need a belt, do not use a belt. Complete for Total Time: (Time) 15-12-9Front squat 185/125Pull-ups (Banded Strict PU/Ring Row/Jumping PU) 12-9-6Push Press
CrossFit – Sat, Mar 30 Saturday Community WOD! Make sure to bring a friend (AMRAP – Reps) 3 Rounds for Reps 1:00 Single Arm Dumbbell Thrusters 35/25 1:00 Abmat Situps 1:00 Kettlebell Swings 53/35 1:00 Box Jumps 24/20 1:00 Calorie Row 1:00 Rest
CrossFit – Fri, Mar 29 Metcon (Time) Passion WOD For Time:100 Double-Unders800m Back-rack Barbell Carry 135/95100 Burpees
