Experienced

Tuesday 180417 – Experienced

Strength Bench Press (31X2) 5×6-8, increasing Conditioning 15 minute alternating EMOM: Minute 1 – 15 Double Russian Kettlebell Swings + Max Distance Farmers Carry (2×24/2×16) Minute 2 – 10-15 Unbroken Push ups Minute 3 – 30-40 seconds Hollow Rocks

Thursday/Friday 1804012-13 – All Levels

Thursday 4/12 CrossFit.com WOD 3/29/18 Power Snatch 3-3-3-3-3 reps Snatch Balance 2-2-2-2-2 reps Squat Snatch 1-1-1-1-1 reps Friday 4/13 Kettlebell Skills Kettlebell Sumo Deadlift High Pulls and American Swings Conditioning “Team Bell Hop” Max reps for 4 rounds (each team… Read more »

Tuesday 180410 – Experienced

Conditioning “Coach David’s Birthday “STOGS’WOD” 32 minute alternating EMOM: 1. 10 Burpees, jump to target overhead 2. 1 Clean and Jerk (AHAP) 3. 9 Toes to Bar 4. 6 Strict Handstand Push ups 8 rounds for max reps. Happy Birthday… Read more »

Sunday/Monday 180408-09 – Experienced

Strength Cluster Front Squats 4×2.2.2.2, across at 5 RM, 10-15 seconds between doubles Rest 2-3 minutes between sets. Compare to 4/1-4/2/18. Conditioning For time: 300/250 m Row 100 Double Unders 300/250 m Row Time Cap: 5 minutes

Saturday 180407 – Experienced

“Selfie Saturday” 4-5 sets not for time, increasing load where possible: 8-10 Dumbbell Or Kettlebell Bench Press (tempo: 30X1) 8-10 Strict Pull ups (tempo: 21X1) 8-10 V-ups or Pike Pulses (tempo: 31X1) 8-10 Single-arm Seated Dumbbell Or Kettlebell Press (tempo:… Read more »

Thursday/Friday 180405-06 – All Levels

Thursday 4/5 Strength Tempo Overhead Squats 5×3 (32X1), increasing Compare to 3/29/18. Conditioning 3 rounds for time: 6 Power Snatches (115/83) 12 Overhead Squats (115/83) 36 Double Unders Time cap: 10 minutes Friday 4/6 “The Bear Complex” Complete 7 Unbroken… Read more »