April 2015

Main – Regional Athletes View Public Whiteboard Conditioning 1: Metcon (Time) 3 RFT: 30 Pistols 20 GHDSU 10 HPC, 185/135 2: Metcon (No Measure) EMOM x 10: 3 Bar Muscle ups + 3 Squat Snatches, 135/95 3: Metcon (No Measure) EMOMx10: Odd: 6 Squat Cleans, 185/135 Even: 50′ HS Walk

Main – CrossFit View Public Whiteboard Weightlifting Squat Snatch (EMOMx10mi: 2 Squat Snatches) You choose the weight Metcon Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95#Scaled: MU = 7 dips

Main – CrossFit Happy belated Birthday Marcio! View Public Whiteboard Weightlifting Front Squat (4×4, across) Metcon Metcon (Time) 5 RFT: 5 Floor Press, 185/125 5 Muscle ups 5 Hang Squat Cleans, 185/125 Scaled: MU=5 C2B

Main – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Teams of 3: 2 Rounds of: 3 mins of Power Snatch (95/65) 3 mins of Burpees over bar 3 mins of OHS (95/65) 3 mins Shuttle Run

Main – CrossFit View Public Whiteboard Metcon (Time) Teams of 3: 2 Rounds of: 3 mins of Power Snatch (95/65) 3 mins of Burpees over bar 3 mins of OHS (95/65) 3 mins Shuttle Run

Main – CrossFit View Public Whiteboard Weightlifting Shoulder Press (6×6 strict press) Metcon Good Luck Chuck (Time) 21-15-9 Pull-ups Push-ups Row 500 after ever roundCharles’s last WOD before surgery.

Main – CrossFit View Public Whiteboard Weightlifting Deadlift (10×2 ) Metcon Metcon (AMRAP – Reps) AMRAPx15min Min 1: Wallballs 30/20# Min 2: 10m Shuttle Run Min 3: KBS 32/24Kg

Main – CrossFit View Public Whiteboard Metcon Metcon (Weight) 6 sets of the following Complex : 1) High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press 2) High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk 3) High Hang Squat Clean + Hang Squat Clean …

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