Saturday April 16
With a partner
15 Min to Build to a heavy Thruster
Then
30 Rounds (alternate each round)
1 Thruster at 80%* of your heavy weight from earlier
7 HandStand Push Ups
7 Box Jumps
*Add 5-15# starting at round 11 and another 5-15 at round 21.
Sunday April 17
3 Rounds
5 Wall Walks
20 Power Cleans 95/65
10 TTB
20 Back Rack Step Back Lunge
RX+ 5 rope climbs
Monday April 18
6 Sets of 1 Clean
Build up to about 90% of your 1RM
If you can clean more than your body weight, do squat cleans.
4 Sets of 2 Front Squats with 70% of your 1RM Clean (Power or Squat, whatever is higher)
Clean the weight from the ground for the Front Squats
Metcon:
4 Rounds: :50 Work :10 Rest
Min 1 Max Burpee Box Jumps
Min 2 Max Pull Ups – RX+ Max Muscle Ups
Min 3 Rest
Score your total reps each round
Tuesday April 19
3×5 Strict Press
2×3 Push Press
2×1 Jerk
Metcon:
4 Rounds 22Min Cap
20 Wallballs
12 Toes to Bar
20 Alt DB Snatch
12 Goblet Step Back Lunge
1 Lap Run
Wednesday April 20
35 Min Cap
10 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats
200 M Run
Then
5 Rounds
3 Muscle Ups
6 HSPU
9 Wall Ball (Rx + Option 9 Sandbag or D Ball Squats)
100M Run
Thursday April 21
Back Squat 3×3
Today and for the next 3 Thursdays we will follow the
“Bigger Faster Stronger” Template for Back Squats.
Today is 3 sets and the next weeks will be 5 sets
After warming “Go heavy” on all the sets
Metcon:
14 Min AMRAP
3-6-9-12-15…
Sumo Deadlift High Pull
Burpee Over Bar
Overhead Squat 75/55
Friday April 22
Bench Press 3×3
Today and for the next 3 Fridays we will follow the
“Bigger Faster Stronger” Template for Bench Press.
Today is 3 sets and the next weeks will be 5 sets
After warming “Go heavy” on all the sets
Metcon:
Choose 1 of these.
CrossFit Age Group Qualifier 21.3
• 75 cleans, 135 lb.
• 300 double-unders
Time cap: 15 min.
or
CF Open WOD 15.5
27-21-15-9 reps for time of:
• Row (calories)
• Thrusters 95/65#
