Programming: Week of April 15th - 20th


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PROGRAMMING: Week of April 15th – 20th

Monday, April 15th, 2019

Warm Up
: 3 ROUNDS
10 AIR SQUATS
10 SIDE LUNGE
10 D KICK TO STRAIGHT LEG
5 PLANK HAND WALL CRAWL (L&R)
5 KICK UPS
5 SHOULDER PUSH AWAY
5 BAR HOLLOW KIPS


STRENGTH: SNATCH GRIP DEADLIFT
3-3-3-3-3


WOD: 5 rounds for time of:

5 Bar Muscle-ups
7 Hang Power Snatches, 115/75 lbs
8 Handstand Push-ups


TUESDAY, April 16th, 2019

Warm Up
: 1000M METER RELAY ROW (250M SECTIONS)

PARTNER PLANK HOLD
HOLLOW HOLD
PENGUINS
SQUAT HOLD


STRENGTH: 10 MIN. ALT EMOM
TURKISH GU. & DECK SQUATS (44/26)

WODS: 2 GIRL TUESDAY-

ANNIE (10 MIN CAP)
50-40-30-20-10
Double Unders & Pull Ups
~Then: 5 MIN. REST
~Then: ½ CINDY (10 MIN AMRAP)
5 Pull Ups
10 Push Ups
15 Air Squats

WEDNESDAY, April 17th, 2019

Warm Up
: 200M RUN
10 OH SQUAT
200M RUN
10 FRONT SQUAT
200M RUN
10 BACK SQUAT

Mobility Work

STRENGTH: OVERHEAD SQUAT: 3-3-3
FRONT SQUAT: 3-3-3
BACKSQUAT: 3-3-3

Start the Front Squats at the final weight of the OH Squats, and Back Squats at final weight of Front Squats.

WOD: 1 MILE RUN TT.

Thursday, April 18th, 2019
Warm Up: LINE DRILLS


BURGNER WARM UP


STRENGTH- CLEAN & JERK 3-3-3-3-3


WOD: “THE COMANCHE”
3 MIN. AMRAP x 5 Rounds

3 POWER CLEANS
6 DIPS
9 LUNGES

1MIN REST Between Rounds

Friday, April 19th, 2019

Warm Up
: 400M AB MAT WAITERS TAG

STRENGTH: PUSH PRESS 3-3-3-3-3

WOD: 18 MIN ALT. EMOM

150 M ROW

12 PUSH PRESS 95/65

6 BENT OVER ROW 95/65

 

Saturday, April, 20th, 2019

CrossFit Friends & Family Workout
Partner Workout: For Time
1 Round of “Kelly”
400 M Run
30 Box Jumps
30 Wall Balls
~THEN~
2 Rounds of “Helen”
400M Run
21 KB Swings
12 Pull Ups
~THEN~
1 Round of “Kelly”
400 M Run
30 Box Jumps
30 Wall Balls


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