April 16 – 22

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#

POPULAR POSTS

MAY 4 – 10

Saturday For Time (CAP 35:00)w/ a partner…330m Team Run (1 Lap)50 Clean & Jerk @115/85330m Team Run40 Clean & Jerk @135/95330m Team Run30 Clean &

APR 27 – MAY 3

Saturday 3 Rounds For Time (CAP 35:00)w/ a partner… 50 Hang Snatch @96/6550 OHS50 TTB Sunday MURPH PREP #1 Every 5:00 for 30:00 (6 Sets)200m

APR 20 – 26

Saturday For Time (CAP 35:00)w/ a partner… 150 Deadlift @185/125150 Box Jump Over150/110 Cal Row-Ski or 130/90 Cal Bike*Partition However You’d Like. Sunday 5 Rounds

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