Specialty 3/31-4/7/19

Endurance
Sunday 3/31
“EMOM This 5.0”
35 minute alternating EMOM:
M1 – 2 Wall Walks
M2 – 30-50 Double Unders
M3 – 6/Arm Kettlebell Thrusters (50/35)
M4 – 6/arm Single Arm Dumbbell Curls (50/35) + Max Effort Plank Hold
M5 – 5/leg Plate Overhead Reverse Lunges (45/25)

Wednesday 4/3
“Coach Todd’s Birthday WOD”
For time:
1,979 m Row
+
40 rounds of:
4 Med Ball Clean Wall Balls (20/14)
6 American Kettlebell Swings (Rx+ 3/arm Kettlebell Snatch, 24/16)

Note: Workout starts with 10 burpee box jump overs, alternating each rep with your partner. Every 3 minutes on the 3 minutes complete 10 burpee box jump overs (even during the row). One person works at time, partition row as desired. Alternate full rounds of MBCWB and AKBS with your partner. Time cap: 40 minutes

Functional Strength
Sunday 3/31
A1.Towel Pull Ups 4×5
A2. Overhead Axle Bar Hold 4×30-40 seconds

B. 12 minute AMRAP:
100 ft Forward and Reverse Bear Crawl
10/arm Dumbbell Row

Gymnastics
Week 1/4 – Kipping Pull Ups and Core Strength

Looking to improve your toes-to-bar and kipping pull-ups? Come to gymnastics class for the next four weeks and learn how to kip! We will cover proper technique, body positions and drills to achieve a strong and controlled kipping swing. The class will be beginner friendly, but even the most experienced crossfit athlete can stand to practice their kip.

Along with kipping, we will be focusing on abs! Building a stronger midline will help improve your posture, stabilize your lifts and prevent injuries. Expect to be challenged with some more “gymnastics” type core exercises – definitely no ab mat sit ups!

Olympic Weightlifting
Sunday 3/31
Deadlift + Clean Pull + Clean
3x(1+1+1)

Clean Pull + Clean
3x(1+1)

Clean
5×1

Wednesday 4/3
Push Press + Jerk
4x(2+1)

Jerk
7×1

Sunday 4/7
Muscle Snatch
5×2

Snatch
5×2

Snatch Deadlift
3×3