Main – CrossFit

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(No Measure)

NO CLASS, HAPPY EASTER!

Main – CrossFit

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(No Measure)

OPEN GYM

– Mobilize, Stretch, Dynamic Warm-up
– Make-up or Create a WOD
– Pick a Benchmark WOD
– Work on Weakness or Goals

Metcon (Time)

OPTIONAL:

800m Run
20 OHS (115/85)
400m Run
20 Back Squat (115/85)
200m Run
120m Back Rack Walk
100 Double Unders

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Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Metcon

Metcon (Time)

OPTIONAL (If Filthy is too much today, do this and make-up Filthy Friday during Open gym)

800m Run
20 OHS (115/85)
400m Run
20 Back Squat (115/85)
200m Run
120m Back Rack Walk
100 Double Unders

Cash Out

Work on your Weakness or Goals!

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Metcon

Metcon (Weight)

EMOM 10 Minutes:

5 Deadlift
5 Hang Power Clean
5 V-ups

*Control the bar each round, no drops. Scale weight accordingly.

Metcon

Metcon (AMRAP – Reps)

AMRAP 10 Minutes

10 R-Arm KB Swings (Russian, 53/35#)
10 L-Arm KB Swings
10 KB SDHP
15 Box Jumps (24/20″)

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Weightlifting

Shoulder Press (Find 3RM)

Metcon

Metcon (Time)

20-15-5

S2OH 70% of 3RM found today
Air Squats
Situps
Pushups

60m Sprint, 60m Back Pedal at the end of each round.

Gymnastics

Double-Unders (Max Effort)

Main – CrossFit

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Weightlifting

Front Squat (Find 3 RM)

Metcon

Metcon (Time)

5 Rounds for time:

200m Run
6 Front Squats @ 70% of 3RM found today
6 Bar Facing burpees

Rest 30 seconds between rounds. Score is total time including rest.

Gymnastics

L-Sit Pull-ups (25)

If you can’t do with legs out, try knees bent. If you can’t do pullups without a band, do max holds at bottom with legs out or knees bent and practice pullups with band.

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Warm-up

Warm-up (No Measure)

OPEN GYM

– Mobilize, Stretch, Dynamic Warm-up
– Make-up or Create a WOD
– Pick a Benchmark WOD

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Warm-up

Warm-up (No Measure)

OPEN GYM

– Mobilize, Stretch, Dynamic Warm-up
– Make-up or Create a WOD
– Pick a Benchmark WOD

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Weightlifting

The Other Total (Total Weight)

Clean
Bench Press
Overhead Squat

Cash Out

If any time left-over, Block Run

Main – CrossFit

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Metcon

Metcon (Time)

2 Rounds

50 Double Unders (3:1 singles)
20 Box Jumps (24/20″)
15 Overhead Lunge with Plate (45/35#)
10 Plate Burpees (45/35)
5 Muscle Ups (scale rope climbs)

Metcon

500m Row (Time)

Max Effort 500m Row