Monday
A. 10-15 minutes of pullup/muscle up practice
B. 15 Rounds for Time (15 min cap):
– 4 S2OH (95/65)
– 3 Pullups
– 2 BF Burpee
*Compare to 4/9/2018
C. 2-3 Sets NFT:
– AMRAP “tough” UB Strict HSPU (kipping if no strict, then Seated DB/KB Press @ 2121)
– Supinated Ring Rows x Map reps (burnout!)
– 30 Ab Mat Sit Ups
Tuesday
A. Build quickly to a “tough” but technically perfect:
– Back Squat X 3
B. 2 Sets:
– AMRAP tough UB Back Squats @ 60%
Rest as needed
C. For Time:
– 50 Air Squats
– 400m Run
– 50 Air Squats
Wednesday
“Woman Crush Wednesday”
A. 10 minute BB Power clean warmup/tech work
B. “Elizabeth”
For Time:
21-15-9
– Cleans (135/95)- Any style
– Ring Dips
*Compare to 4/11/2018
C. 2-3 Sets NFT:
– Pendlay Row X 8-10
– Ring Pushups X AMRAP UB @ 21X1 (2s down, 1s pause,
– L-Sit Hold on Paralette X AMSAP
Thursday
A. For Time w/ partner:
– 100/80 Cals Row
– 100 Power Snatch (75/55)
– 100/80 Cals AB
*Every 5 minutes, including 0:00 complete 10 synchro BF Burpees
Friday
A. For Time (25 cap):
– 150 DUs
– 50 Deadlifts (185/135)
– 150 DUs
– 50 Wall Balls (20/14)
– 150 DUs
– 50 Box Jump Overs (24/20)
B. Coaches Core 😉
Saturday
9am CrossFit
*Coaches choice 😉
Sunday
Open Gym: 8:30am-10:30am