Saturday 2016.04.23
0845 Weightlifting
1000 CrossFit
In teams of 2, with one person working at a time, complete:
- 100 DB Box Step Overs
- 800m Run (together)
- 60 Ball Slams
- 400m Run (together)
- 20 Strict Pull Ups
Friday 2016.04.22
Strength
3 Sets, not for time:
- :30 L-Sit
- 3-5 Muscle Ups
- 50 Double Unders or 1:00 of practice
Conditioning
Performance:
In a 12:00 window, complete:
- 60 Burpees over the bar
- Establish a 2 rep max hang snatch
- Complete as many burpees over the bar as possible in the remaining time.
*Your score will be pounds snatched plus the number of burpees completed after the hang snatch is completed.
Fitness:
Complete as many rounds and reps as possible in 12:00 of:
- 30 Burpees over the bar
- 10 Hang snatches
Wednesday 2016.04.20
Strength
4 Sets:
- 5 Push Press
- 15-20 Goblet Squats @ 1010
Rest 2:00 between sets.
Conditioning
At 0:00:
- 500m Row
- 15 Shoulder to Overhead (135/95)
At 6:00:
- 500m Row
- 20 Shoulder to Overhead (115/75)
At 12:00:
- 500m Row
- 25 Shoulder to Overhead (95/65)
Tuesday 2016.04.19
Strength
Every 2 minutes, for 8 sets:
Performance: 3 Position Clean + Jerk
Fitness: 3 Hang Cleans + 1 Jerk
Conditioning
For Time:
- 42 Medicine Ball Cleans (20/14)
- 21 Pull Ups
- 30 Medicine Ball Cleans
- 15 Pull Ups
- 18 Medicine Ball Cleans
- 9 Pull Ups
16:00 Time Cap
Monday 2016.04.18
Strength
Front Squat
Performance: 5 x 4 building
Fitness: 5 x 3-5 @ 20X1 building
Conditioning
For Time:
- 400m Run
- 30 Thrusters (95/65)
- 200m Run
- 15 Thrusters (95/65)