Monday
A. 10 mins to warm up Squat cleans
+
Build to todays “tough”
– Squat Clean + 3 Front Squats (4 total squats)
B. For time (10 cap):
– 200 Air Squats
*Every minute, including 0:00 coplete 5 burpees
Tuesday
A. 10 mins to practice HSPU/HS Walking
B. 4 Sets (28 mins total):
– 45s Cals AB
Rest 15s
– 45s Bench (155/85#)
Rest 15s
– 45s Deadlifts (185/130)
Rest 15s
– 45s DUs
Rest 3:15
Wednesday
“Woman Crush Wednesday”
A. 5-10 mins to cover row technique/practice pullups/breathing mechanics on thrusters
B.“Jackie”
For Time:
– 1k Row
– 50 Thrusters (45#)
– 30 Pullups
*compare to 4/4/2018
C. Additional Accessory Work
2-3 Sets:
– AMRAP UB Strict Pullup + AMRAP UB Pullups (don’t come off the bar!)
– 15 V-ups + 15 Russian twists (each side)
*add weight to core work if easy
Thursday
A. For Time w/ partner:
– 50 HSPU (scale=DB S2OH)
– 75 DB Burpees (50/35)
– 100 DB Front Squats (50/35)
*Every 5 minutes, including 0:00 complete a 400m run together
Friday
A. 2 Rounds For Time (30 min cap):
– 30/24 Cal Row
– 20 Power Snatch (75/55)
– 30 Box Jump Overs (24/20)
– 20 SDLHP (75/55)
– 150 DUs
B. Coaches Core 😉
Saturday
9am CrossFit
*Coaches choice 😉
Sunday
Open Gym: 8:30am-10:30am