CROSSFIT
Monday 4/5
“STRENGTH”
Every 1:30 x 6 Alternate Between:
1: Back Squat
70% x 3 80% x 3 90% x 3+ (go for rep PR)
2: 10 KB SUMO RDLS
REST 5:00
Every 1:30 x 6 Alternate Between:
1- Bench Press
70% x 3 80% x 3 90% x 3+ (go for rep PR)
2- 10 UB Strict Pull-ups
“CONDITIONING”
For time:
1500/1000m Bike
32 HR Push-ups
16 Pistols
Tuesday 4/6
“STRENGTH”
EMOM 10 Minutes:
3 Deadlifts + 2 Hang Squat Cleans + 1 Jerk
“CONDITIONING”
6 Rounds for Time:
500/400m Row
10 Deadlifts
5 Push Jerks
Rest 1:00
(Cap: 26:00)
“Gold” – 135/85
“Silver” – 95/65
“Bronze” – 65/45
Wednesday 4/7
“GYMNASTICS”
3 Sets:
30ft Hand Stand Walk or 3 Wall Walks
3/3 Turkish Get-ups
1 Strict RMU or 3 Kipping BMU
Rest 2:00
“CONDITIONING”
With a partner, complete as many rounds as possible in 21 mins of:
30 Row Calories
20 Burpees Over Rower
10 Power Cleans
Gold: 155/105
Silver: 115/75
Bronze: 75/55
Thursday 4/8
“STRENGTH”
Every 90sec x 6
1: Push Press
70% x 3 80% x 3 90% x 3+ (go for rep PR)
2: 8/8 Single Arm DB Upright rows
REST 5:00
Every 1:30 x 6
1: Deadlift
70% x 3 80% x 3 90% x 3+ (go for rep PR)
2: 8/8 Single Arm DB OHS
“CONDITIONING”
For Max Calories
Every 2:00 x 4 Sets:
10 Front Rack Reverse Lunge
Max Cal Bike
“Gold” 95/65
“Silver” 75/55
“Bronze” 65/45
Friday 4/9
“CONDITIONING”
“MainSite”
3 rounds, 1 min per station, for max reps of:
Burpee
Power Snatch, 75/55 lbs
Box Jump, 24/20 in
Thruster, 75/55 lbs
Chest-to-bar Pull-up
Rest 1 min
Saturday 4/10
7:30am + 9:30am
Hero WOD
“WALKER”
