MONDAY! – 4/30/18

CrossFit Workout

WOD #1 – For Time (4 min Cap)
3 Chest 2 Bar
5 Handstand Push-ups

WOD #2 – For time
2 rds
12 Burpee 2 Plate
12 Thrusters (115/75)
12 Burpee 2 Plate
12 Power Snatches (115/75)
12 Burpee 2 Plate
12 Push Jerks (115/75)
12 Burpee 2 Plate
12 Hang Squat Cleans (115/75)
12 Burpee 2 Plate
12 Overhead Squats (115/75)

Skill: Double Unders

Accessory:
3 rds
10 Barbell Good Mornings
Max Strict Ring Dips

SUNDAY! – 4/29/18

CrossFit Workout

WOD #1 – For Time (4 min Cap)
50 Toes 2 Bar

WOD #2 – For time
3 rds
800m run
21 Power Cleans (155/105)

Skill: Double Unders

Accessory:
4 rds
10 Kneeling Single Arm Dumbbell Press (Each Side)
10 Romanian Deadlifts
15 Close Grip Push-ups
15 Weighted Pausing Hip Extensions (25/15)

HUMP DAY! – 4/25/18

CrossFit Workout

WOD #1 – 5 min
50 Calorie Row
Max Reps Chest 2 Bar

WOD #2 – 10 min
Hang Squat Clean
Build to Heavy Single

WOD #3 – AMRAP 8
3 Hang Squat Clean (95/65)
3 Toes 2 Bar
6 Hang Squat Clean (95/65)
6 Toes 2 Bar
9 Hang Squat Clean (95/65)
9 Toes 2 Bar
Etc…

WOD #4 – AMRAP 6
6 Ring Dips
12 Hands Free Push-ups

Skill: Double Unders

Accessory: 4 rds
Strict Dumbbell Press x 10
GHD Sit-up x 20

TUESDAY! – 4/24/18

CrossFit Workout

WOD #1 – 2:10
Dart Game x 2500 pts

WOD #2 – For Time
Reps: 10 – 8 – 6 – 4 – 2
Deadlift (275/185)
Bench Press (185/115)
Squat Clean (135/95)

WOD #3 – AMRAP 6
6 Ring Dips
3 Chest to Bar

Skill: Double Unders

Accessory: 4 rds
Alternating Dumbbell Floor Press x 16
Upright Row x 10

MONDAY! – 4/23/18

CrossFit Workout

WOD #1 – EMOM 7
6 Toes 2 Bar
3 Chest 2 Bar

WOD #2 – EMOM 9
Squat Snatch – 1 Rep
Min 1 – 75%
Min 2 – 80%
Min 3 – 85%
Repeat cycle 2 additional times.

WOD #3 – 6 Min
Back Squat
10 Reps @ 70%
7 Reps @ 75%
4 Reps @ 80%

WOD #4 – AMRAP 6
6 Deadlifts (225/155)
6 Bar Facing Burpees

Skill: Double Unders

Accessory: 4 rds
Bent Over Barbell Row x 10
Barbell Curl x 10
Back Extension x 10

SUNDAY! – 4/22/18

CrossFit Workout

WOD #1 – 5 min
40 Toes 2 Bar

WOD #2 – For Time
25 Calorie Row
25 Box Jump Over (24/20)
25 Power Snatch (95/65)
25 Thrusters (95/64)
25 Chest 2 Bar Pull-ups
25 Thrusters (95/65)
25 Power Snatches (95/65)
25 Box Jump Overs (24/20)
25 Calorie Row

Skill: Double Unders

Accessory:
Push-up x 100
20 GHD Sit-ups every time a rest is taken on Push-up

THURSDAY! – 4/19/18

CrossFit Workout

WOD #1 – 6 min
5 rds
10 Toes 2 Bar
5 Chest 2 Bar

WOD #2 – AMRAP 20
18 Wall Balls (20/14) (10’/9’)
18 American Kettlebell Swings (55/35)
7 Power Cleans (135/95)
12 Burpee 2 Plate

Skill: Double Unders

Accessory: 5 rd
Back Squat x 10, 8, 6, 4, 2
GHD Sit-up x 20 (After ea BS rd)

HUMP DAY! – 4/18/18

CrossFit Workout

WOD #1 – For Time
10 Clean & Jerk (135/95)
400m run

WOD #2 – 15 min
3 Position Snatch
60% x 2
65% x 2

Hang Squat Snatch
70% x 4
75% x 3
80% x 2
85% x 2

WOD #3 – For Time
Reps: 15 – 12 – 9
Hang Cleans (135/95)
Wallballs (20/14) (10’/9’)

Skill: Double Unders

Accessory: 4 rd
Alternating Dumbbell Floor Press x 20