CrossFit – Mon, Apr 15 Back Squat (6×2 climbing) 1×2 60% 1×2 70% 1×2 75% 3×2 80% Shake a Leg (Time) For Time: 30 T2B 30 Front Squats (135/95) 30/24 Calorie Bike On the Minute (Starting at 0:00): 6 Lateral Barbell Burpees *18 Minute Time Cap*
CrossFit – Sat, Apr 13 Team of 3 (Time) Team of 3 For Time 3 Rounds: 600m Team Run 30 Hang Power Snatches 135/95 Directly into….. 15-30-45 Bar-Facing Burpees Deadlifts 225/155 RX Hang Power Cleans
CrossFit – Fri, Apr 12 Push Press (3×5 70% across) Same weight for all 3 sets Split Jerk (3×2 climbing) Metcon (Time) 5 Rounds For Time: 5 Power Cleans 135/95 10 Burpee Box Jumps (24″/20″) 10 Pull-ups 10 S2OH 135/95 ADV RX Power Clean (185/125), C2B and deficit HSPU (45/25#plate) in place of S2OH
CrossFit – Thu, Apr 11 Zone 2 4-6 Rounds No Measure 5 Minute Bike 5 Minute Row 20 Sit-ups
CrossFit – Wed, Apr 10 Push Press (3×5 70% across) Same weight for all 3 sets Split Jerk (3×2 climbing) Metcon (Time) 5 Rounds For Time: 5 Power Cleans 135/95 10 Burpee Box Jumps (24″/20″) 10 Pull-ups 10 S2OH 135/95 ADV RX Power Clean (185/125), C2B and HSPU in place of S2OH
CrossFit – Tue, Apr 9 Back Squat (8×2 climbing) On the 2:00 x 8 sets 2 back squats Add weight as you go Metcon (Time) For Time: 500/450 Meter Row 400 Meter Run 30 Thrusters 75 / 55 lb —-Rest 4 Minutes 500/450 Meter Row 400 Meter Run 20 Thrusters 95 / 65 lb —-Rest …
CrossFit – Mon, Apr 8 Floor Press (5×10 same weight for all sets) You choose the weight you can do for all 5 sets *rest 2 – 3 minutes between sets Lucky Devil (Time) For Time: Cash In: 100/80 Calorie Bike Then partition however you wish 50 T2B 50 Single Arm Devil’s Press 50 / …
CrossFit – Sat, Apr 6 Metcon (Time) Partner WOD 5 Rounds For Time 10 Hang Cleans 135/95 10 Over the bar burpees 400m Run Split Reps run together
CrossFit – Fri, Apr 5 warm up empty barbell 2 rounds 5 RDL 5 hang cleans 5 Strict Press 5 GM Metcon 30 S2OH 30 T2B 20 S2OH 20 T2B 10 S2OH 10 T2B ADV RX 135/95 RX 115/85
CrossFit – Thu, Apr 4 Zone 2 2 Rounds at zone 2 pace 800m Light Jog 800m Row 48/36 Calorie Bike 50 Sit-ups 25 Push-ups Conversational pace
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