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CrossFit – Sat, Apr 12 Metcon (Time) Partner WOD 3 Rounds For Time 40 C2B 40 Front Squats 135/95 40 Burpee Box Jumps

CrossFit – Fri, Apr 11 Romanian Deadlift (RDL) (4 x 6 same weight for each set TNG) 4 x 6 same weight for each set TNG light to moderate weight Sham (Time) 7 Rounds for time of: 11 Bodyweight Deadlifts 100m Sprint In honor of Air Force Staff Sgt. David "Sham" Wieger, 28, of North

CrossFit – Thu, Apr 10 Back Squat (5 x 4 same weight across 75-80%) 5 x 4 same weight across 75-80% 1RM Shakedown (Time) 600m Run, 30 Thrusters 400m Run, 20 Thrusters 200m Run, 10 Thrusters Barbell 75/55 goal is sub 15 minutes Extra Work (Checkmark) 3 Sets 10 DB lateral raises 10 DB front

CrossFit – Wed, Apr 9 Floor Press (4 x 5 build in weight each set) EMOM X 4 (5 REPS) build in weight Metcon (AMRAP – Reps) On the 1:00 x 10 sets: 25 DU Max strict pull-ups or chin-ups score is pull-ups pull-ups are to be unbroken Extra Work (Checkmark) 3 Giant sets 10

CrossFit – Tue, Apr 8 Clean Pull (3 x 3 EMOM Same weight across) EMOM x 3 (3 reps) Clean Pulls (100-110% of 1RM Clean) Same weight across Clean and Jerk (4 x 3 EMOM same weight across) EMOM x 4 (3 reps) Clean & Jerk (75-80% of 1RM) Focus on a smooth transition between

CrossFit – Mon, Apr 7 Snatch Pull (3 x 3 EMOM same weight) 3 x 3 across EMOM x 3 (3 reps) Snatch Pulls 90-110% of one rep max snatch Same weight across Snatch (4 x 3 EMOM across) EMOM x 4 (3 reps) Snatch (work at 75-80% of 1RM for 3 x 3) same

CrossFit – Sun, Apr 6 Hyrox wk 2 (Time) 800m Run Burpee Box Jumps– 20 reps Ski Erg 800m 200m Run KBS –20 reps 24/16kg Rowing 800m 200m Run 50 odd object walking Lunges 40/20 800m Run

CrossFit – Sat, Apr 5 Partner WOD (Time) 10-20-30-40-50-60 Cal Row 20-30-40-50-60-70 Wallballs Directly into…… 10-20-30-40-50-60 Cal Bike 5 Clean & Jerk (135/95)

CrossFit – Fri, Apr 4 Romanian Deadlift (RDL) (4 x 6 Climbing or across) This is not meant to be heavy. Just enough weight for you to focus on hamstring activation. Metcon (Time) 21-18-15-12-9: Box Jumps (24/20) 5 Power Snatches 115/85 RX Clean & Jerk

CrossFit – Thu, Apr 3 Back Squat (5 x 5 across) 5 x 5 (75% of 1RM Back Squat) same weight across Ground Breaking (Time) 8 Rounds For Time: 8 T2B 200m Run 16 Push-ups 200m Run 30 minute Time Cap