April 4, 2019

CROSSFIT
Rest Day!

SWEAT
Skill
Metcon (AMRAP – Reps)
5 Minutes:
Toes to Bar
Conditioning
Metcon (AMRAP – Reps)
5 Rounds:
Sled Push 25′ for 2 minutes
Rest 2 Minutes

(45/25#)
Score total reps.
25′ = 1 Rep

ENDURANCE
Endurance – Trifecta (partner WOD) (Time)
Partner WOD
* 2-mile run
* 2K row
* 1-mile run
* 1-mile bike
* 800m run

One partner works, while the other one rests. Divide the work accordingly to reach max performance. Can’t move on to the next movement until the movement is completed.
100 Abmat Sit-ups (Time)
For Time:
100 Abmat Sit-ups

*May be performed with bent knees, butterfly, or straight leg
Hand Release Push-Up – 2:00 Challenge (AMRAP – Reps)
Max Effort Hand Release Push-Ups in two minutes.

WEIGHTLIFTING
Skill
Snatch Balance (Work up to 1 rep at 75% of 1 RM of snatch)
Weightlifting
Power Snatch + Snatch (2-2-2-1-1-1)
Strength
Tempo front Squats (3-3-3-3-3)
3 Second count down, 3 seconds in the bottom.

BARBELL BASICS
TBD

KIDS