4/14-4/20

Monday
“Bubble Butt”

A. 10 Min EMOM:

1) 5-7 Front Squat (Mod-heavy Load)

2) 10-12 Box Jump Overs (24/2)

Rest 5 mins then:

B. 10 Min EMOM:

2) 6-8 Back Squat ((Mod-heavy Load, maybe same as above)

3) 15-20 KB Swings (53/35)

C. For Time (5 min Cap):

– 30/24 Cal AB

– 20 DB Box Step Overs (35/25) (24/20)

 

Tuesday

“Single Arm Insanity”

A. 10 minutes to practice HSPU

B. 4 Sets (20 mins total):

3 Min AMRAP:

– 400m Run

– Max Reps DB Movements

Rest 2 mins between sets

*DB movements will be:

Set 1) Alt. DB Snatch (50/35)

Set 2) 2 DB S2OH (50/35)

Set 3) 2 DB Clean (50/35)

Set 4) Devils Presses (50/35)

 

Wednesday
“Woman Crush Wednesday”

A. 5-10 mins to warm up/practice Pullups

B. “Chelsea”

Every minute for 30 minutes:

– 5 Pullups

– 10 Pushups

– 15 Air Squats

  1. 5-10 min cool down + shoulder movement

 

Thursday

“Regionals Fun”

A. “Rowling”

– How ever many Cals OVER each round=Burpees over the rower

B. Complete w/ a partner

2018 CrossFit Regionals Individual Event 1

“Triple 3s”

For Time:

– 3000m Row (split as needed)

– 300 DUs (split as needed)

– 3 Mile Run (split into 400s)

 

Friday

*Watch the Infernal Woolfepack compete at Regionals at 9am/10:20am, and Kyle compete at 12:35pm and either 4:05 or 4:25pm!

“Ain’t nothing but a SWOLE SESH!”

A. Accumulate 40 bench Press in sets of 6-8 at a “heavy” load

B. Accumulate 30 Strict Pullups in sets of 4-5 (add weight if easy)

C. Accumulate 30 Strict Ring Dips in Sets of 4-5 (add weight if easy)

D. Accumulate 40 Pendlay Rows In Sets of 6-8 (heavy)