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CrossFit – Thu, Apr 24

CrossFit – Wed, Apr 23 Back Squat (5 x 2 Climbing) In between sets 5 strict Pull-ups Metcon (Time) For Time: ADV RX 10 DB S2OH 20 Box Jumps or step ups 40 T2B 800m Row 40 T2B 20 Box Jumps or step ups 10 DB S2OH ADV RX: Box: 30/24″ DB: 50/35 RX Box:

CrossFit – Tue, Apr 22 Clean Pull (5×3 same weight across 100-110%) Every Minute On the Minute x 5 (3 reps) Goal is to work at a weight heavier than your 1RM same weight every set Clean and Jerk (6×3 same weight across) 6 x 3 Every Other Minute On the Minute If your form

CrossFit – Mon, Apr 21 Snatch Pull (5 x 3 EMOM 100-110% same weight ) Every Minute On the Minute x 5 (3 reps) Goal is to work at a weight heavier than your 1RM same weight every set Snatch (6 x 3 EOMOM same weight across) 6 x 3 Every Other Minute On the

CrossFit – Sun, Apr 20 H Y R O X (Time) 25 KBS 24/16kg 200m run 25 Wallballs 20/14lbs 300m Run 25 lunges 25lb plate 400m Run 100m farmers carry 24/16kg KB 200m Run 1000m Row 300m Run 1000m SkiErg 400m Run 25 KBS 24/16kg

CrossFit – Sat, Apr 19 Metcon (AMRAP – Rounds and Reps) Partner or solo AMRAP 30: 40 T2B80 Wallballs, 20 / 14 lb to 10/9 ft120 Push-ups Every 2 Minutes [Starting at 0:00]:200 Meter Run Score: Rounds + Reps

CrossFit – Fri, Apr 18 Metcon (5 Rounds for reps) 10-8-6-4-2 add weight each set TNG Try to start your set of 10 around 70% Score is total weight Metcon (Time) 50 Calorie Bike 200m Farmers Carry 50/35 20 Burpees to a target 1000m Run 100m Farmers Carry 10 Burpees to a target 800m Run

CrossFit – Thu, Apr 17 Back Squat (5 x 3 same weight across) Last week we did 5 x 4. This week is 5 x 3. the goal is to be a little heavier this week. Metcon (Time) 1-2-3-4-5-6-7-8-9-10 DB Thrusters 10-9-8-7-6-5-4-3-2-1 DB Burpee Deadlifts DB 50/35 Goal is sub 15

CrossFit – Wed, Apr 16 Floor Press (4 x 5 add weight each set) 4 x 5 add weight each set Metcon (Time) Cash In 60/48 Calorie Bike 3 Rounds: 200m Run 20/16 Calorie Row 20 T2B 20 Box Jump Overs or step 24/20″

CrossFit – Tue, Apr 15 Clean Pull (4 x 3 Same weight each set) Every Minute On the Minute x 4 (3 reps) Goal is to work at a weight heavier than your 1RM Clean and Jerk (5 x 3 same weight every set) Every OTHER Minute On The Minute x 5 (3 reps) same