April 12, 2017

CROSSFIT
Strength: EMOM x 10 minutes
Clean and Jerk – increasing
Conditioning: 7 Rounds for Time
“Mainsite – WB/Pull Ups”
Seven rounds for time of:
10 Wallball shots, 20/14
10 Pull-ups

CROSSFIT 101
Conditioning: 7 Rounds for Time
7 Rounds?!
100m Run
10 Box Jump Overs 24/20
15 Kettelbell Swings 53/35
*RX+ is 30/24 and 70/53

BARBELL
Snatch Grip Push Press + Overhead Squat (5 + 1 x 3 Sets)
6rm, 6 @ 95%, 6 @ 90%
Pause Back Squat (5-5-5)
5rm, 5 @ 95%, 5 @ 90%
Jumping Quarter Squat (3 x 5 @ 50%)
Shoulder Press (5-5-5)
5rm, 5 @ 95%, 5 @ 90%