6:00am, 7:00am, 5:30pm
strength:
deloading thrusters at 70 and 50%
WOD:
1 power clean
1 push press
2 push or split jerks
(sequence to be performed as rapidly as possible without breaking form)
1 candlestick jumping jacks**
**increase by 1 each round
12:00 AMRAP
6:00am, 6:00pm
buy in: 200m row x4, 40 dips
WOD:
10 pull-ups
10 ball slams
20 target touch
18:00 AMRAP
5:00am, 6:00am, 7:15am level 1, 6:00pm
strength:
deloading power clean @ 70, 60, and 50% of 1rm
Partner WOD:
10:00 running clock
1:00 shoulder to overhead (partner A)
4:00 bottom to bottom squats (A&B working together
4:00 Russian kettlebell swings
1:00 shoulder to overhead (partner B)
*during s2o, alternate partner holds bar in front rack position
6:00am, 6:00pm
buy in: 100 reverse crunch
WOD:
“Nancy”
15 overhead squats (95/65)
400m run
5 rounds for time
6:00am, 6:00pm
strength:
deloading shoulder press
2 @70% of 1 rep max for 3:00
3 @ 60% for 3:00
5 @ 50% for 2:00
max rep set @ 50% for :30
WOD:
6 Romanian Deadlifts (135/95)
12 butterfly sit-ups
18 double unders
6 rounds
Happy Easter!
8:30am
Strength:
deloading OHS; 2 reps at 70% 1rm for 4:00
deloading BS; 3 reps at 70%1rm for 4:00
WOD:
5:00 to develop heavy squat clean
2 squat cleans @ above weight
20 down the middle crunches
10 rounds
8:00am, 9:00am level 1
warm up:
4 groups- rower rows 300m while the second does cobra to down dogs, and third person does scorpions. Rotate for 8:00
WOD:
400m row
20 sdhp
20 ring push-ups
20 over the shoulder toss
20:00 AMRAP
teams of 3
6:00am and 7:00am ONLY
16.5 Open WOD:
21-18-15-12-9-6-3 of
thrusters
burpees
6:00am, 7:00am level 1, 6:00pm
strength:
thruster 1-1-1-1
WOD:
21-15-9
Hang squat cleans (95/65)
pullups
5:00am, 6:00am, 6:00pm, mock competition following 6pm class
Strength:
Power Clean 1-1-1-1
WOD:
18:00 partner WOD:
0:00- 4:00 for partner A to develop 1rm DL while partner B performs weighted sit-ups
4:00-8:00 for Partner B to develop 1rm DL while partner A performs weighted sit-ups
8:00-10:00- max rep wall ball shots (A&B)
10:00-12:00 max rep box jumps/step ups (A&B)
12:00-14:00 knees to chest (A&B)
14:00-15:00 set bar up for 155/105 DL
15:00-18:00 alternating burpees, every 10 reps, perform 1 DL
score= total reps
For 6:00pm class: immediately following wod, 3 teams competing in a CrossFit comp next month with perform an 18:00 partner AMRAP of similar style. Each team has a judge.