April 15, 2019

CROSSFIT
Strength
Strict Handstand Push-Up
5 sets of max rep strict handstand push-ups.
Modifications:
1. Negatives
2. Max Effort Holds
Hypnotize (Time)
7 rounds for time of:
7 Hang Squat Cleans, 135/95 lbs
7 Bar Facing Burpees
7 Chest-to-bar Pull-ups

SWEAT
Strength
200m Overhead Plate Carry (45/25)
*10 burpees for every rest
Metcon
Brenton (Time)
5 Rounds For Time:
100′ Bear Crawl
100′ Standing Broad Jump
Do 3 Burpees after 5 Broad Jumps

If you have a 20# vest or body armor, wear it.
In honor of Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009

YOUTH WEIGHTLIFTING
Strength
Strict Press (4X3)
Back Squat (5X4)

Finisher
Inchworms with Plates (5X3)
With discs or small metal plates under the feet, start in a plank and slide your feet to your hands. Then walk your hands out and repeat.

 

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