Monday, April 4th
Strength/Skil:
Back Squat 5×2 @ 85-90%
Metcon:
“Hitman”
3 Rounds for time of:
10 Back Squat (225/155)
400 Meter Run
Tuesday, April 5th
Strength/Skil:
1a) Strict Press 3×8
1b) Dips 3×10/max set
Metcon:
3 Rounds for time of:
500 Meter Row
50 Doubleunders
12 Ring Push Ups
Wednesday, April 6th
Strength/Skll:
Deadlift @ 70% x 5, 80% x 5, 90% x 3+
Metcon:
12 Minute AMRAP of:
7 Deadlift at (225/155)
9 Toes to Bar
11 Box Jump Overs (24/20)
Thursday, April 7th
Strength/Skill:
Weighted Pull Ups 6×5
Light Good Mornings 3×8
Metcon:
Tabata:
Bottom to Bottom Air Squats
M/C
Kettlebell Swings (53/35)
Friday, April 8th
Metcon:
4 Rounds of:
10 Front Rack Lunges (155/105)
10 Pull Ups
then, at the 9 Minute Mark…
2 Rounds of:
Bike/Row 500 Meter
15 Burpees
then, at the 18 Minute Mark…
2 Rounds of:
40 Wall Ball 20/14
15 Dumbell Push Press 45/25
Saturday, April 9th
8 AM – CrossFit Class
9 AM – Barbell Skills
10 AM – CrossFit Class
11 AM – Free-For-All Community WOD
Sunday, April 10th
9 AM Free-For-All Community WOD
10AM – Monster Mash/Open Gym