WOD 042416

CROSSFIT

Strength

i) Back Squat 5×3 @ 75%

ii) EMOTM 5 Minutes of:

5 Seated Box Hops (24/30″)

MetCon

5 Rounds of:

5/7 Cal AB

25′ Lunge Walk

50′ Shuttle Sprint

5 Burpee Tuck Jumps

25′ Lunge Walk

50′ Shuttle Sprint

3 Minutes Rest

*SCORE = Slowest Round*

Accessory (Optional)

To be performed after EVERY session this week…

For Time:

20 Strict Pullups

60 Double Unders

WOD 042217

10am-12pmOpen Gym

10am – PlyometricsJumps– Coach Meg

11am – Technique & MovementGymnastics – Coach Meg

12pm – Olympic LiftingDeadlift/Heavy Snatch and C&J Complex Singles – Coach Jeff

WOD 042117

CROSSFIT

Strength

Front Squat 6×3 @ 60%

MetCon

i) 8 Minute AMRAP of:

2 HSPU

2 SDHP (65/95#)

*Increase 2 Reps Each Round*

ii) 8 Minute AMRAP of:

2 Ring Dips

2 Box Overs (20/24″)

*Increase 2 Reps Each Round*

WOD 041917

CROSSFIT

Strength

i) Back Squat 5×5 @ 65%

ii) Reverse Deficit SA KB Lunge 4×5/side

MetCon

3 Rounds For Time of:

15 Burpee To Plate

10 T2B

150m Run

10 KB Swings (1.5/2 Pood)

Mobility

Coaches Choice