Programming: Week of April 29th - May 4th, 2019


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Programming: Week of April 29th – May 4th



Monday, April 29th, 2019

Warm Up: 4 Rounds of Tabata (20-sec On & 10-sec Off)
Single unders
Hollow hold
Penguins
Plank

Strength: Front Squat
10 @ 40% | 10 @ 50% | 8 @ 60%
8 @ 70% | 8 @ 75% | 10 @ 60%

WOD:  5 rounds for time of
10 Thrusters, 95/65 lbs
15 Double Unders
20 AbMat Sit-ups

Olympic Lifting for Monday

Power Snatch + Hang Squat Snatch + Overhead Squat: 1-1-1-1-1

Clean Pull: 3-3-3-3



Tuesday, April 30th, 2019

Warm Up: 3 Rounds of
100m run
10 Lunges
10 Push ups
10 Bodyweight Russian Twist


Strength: Bench Press
10 @ 40% | 10 @ 50% | 8 @ 60%
8 @ 70% | 8 @ 75% | 10 @ 60%

WOD: For time
Run, 800 m
60 Russian Kettlebell Swings, 53/35 lbs
40 Single Arm Kettlebell Overhead Walking Lunges, 53/35 lbs
20 Toes-to-bars
Run, 400 m
30 Russian Kettlebell Swings, 53/35 lbs
20 Single Arm Kettlebell Overhead Walking Lunges, 53/35 lbs
10 Toes-to-bars

Olympic Lifting for Tuesday

Hang Squat Clean + Push Jerk + Hang Squat Clean + Split Jerk: 1-1-1-1-1

Snatch Balance + 2 Overhead Squat: 1-1-1-1-1



Wednesday, May 1st, 2019

Warm Up: 250 Row or 200 Run
Then: Line Drills

Strength: Shoulder Press
10 @ 40% | 10 @ 50% | 8 @ 60%
8 @ 70% | 8 @ 75% | 10 @ 60%

WOD: For time
4 rounds of:
4 Jerks, 135/95 lbs
8 Bar Facing Burpees
Rest 1 min
-- then --
4 rounds of:
3 Jerks, 155/105 lbs
6 Bar Facing Burpees
Rest 1 min
-- then --
4 rounds of:
2 Jerks, 175/115 lbs
4 Bar Facing Burpees

Endurance for Wednesday

AMReps 5 mins: Single Under
AMReps 3 mins: Burpees
Shuttle Sprint: 4x 10 m

WOD: 20 Min AMRAP
Run, 50 m
30 Double Unders
20 Air Squats
10 Hand Release Push-ups
5 Row Calories



Thursday, May 2nd, 2019

Warm Up: 2 Rounds
50’ Bear Crawl
10 Bear Rolls
10 Glute Bridge

“Bring Sally Up” PVC Overhead Squat

Strength: Overhead Squat
5-5-5-5

WOD: “Tabata This!”
**Each Tabata is 20-sec ON & 10-sec OFF for 8 Rounds
**Score is lowest reps in any given round
Tabata Row Calories
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata Pull-up
Rest 1 min
Tabata Push-up
Rest 1 min
Tabata AbMat Sit-up

Olympic Lifting for Thursday

Snatch:
3 @ 60% | 3 @ 65% | 3 @ 70%
3 @ 75% | 3 @ 75% | 3 @ 75%

Clean + Pause Front Squat: 1-1-1-1-1



Friday, May 3rd, 2019

Warm Up: 2 Rounds of
100ft shuffle
100ft lunges
100ft broad jump


Strength: 16-Min Alternating EMOM
3 Axle Bar Deadlifts, pick load
6/3 Dips

WOD: 3 Round For Time of
Run, 300 m
15 Sumo Deadlift High-pulls, 95/65 lbs
9 Handstand Push-ups

Saturday May 4th, 2019

9am CrossFit Friends & Family

AbMat Sit-up : 100 Reps for Time
Air Squats : 100 Reps for Time
Plank Hold : Max Hold
Push Ups: Max Set
400M Run For Time

Olympic Lifting for Saturday

Clean : 3-3-3-3-3

Power Snatch + Hang Squat Snatch + Squat Snatch: 1-1-1-1-1


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