Conditioning
AMRAP 36
400m Run
20 Handstand Push Ups (Fx: 15)
500/450m Row
20 Toes to Bar (Fx: 15)
John 11:25-26: “Jesus said to her, ‘I am the resurrection and the life. The one who believes in me will live, even though they die; and whoever lives by believing in me will never die. Do you believe this?'”
Strength
E2MOM 10
5 Deadlifts @65 – 75%
Reset every rep and start from dead stop.
Conditioning
24 – 18 – 12 – 6
American Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)
Overhead Squat (95/65) (Fx: 75/55) (Rx+: 115/80)
Core Finisher
Core Finisher:
3 Rounds
:30 Work/:15 Rest
1: Tuck Ups
2: High Plank Shoulder Taps
3: Left Side Plank
4: Right Side Plank
Strength
Rx: 10 Rope Climbs
Fx: 7 Rope Climbs
Rx+: 5 Legless Rope Climbs + 5 Rope Climbs
Scaled: Rope Climb Technique Development
Time Cap 10:00
Conditioning
E4MOM 16
1: AMRAP
10/7 Calorie Ski (Fx: 7/5)
20 Double Unders
2: Rest
3: AMRAP
10/7 Calorie Assault Bike (Fx: 7/5)
10 Wall Balls (20/14) (Rx+: 11’/10′)
4: Rest
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John 3:16-17: For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life. For God did not send his Son into the world to condemn the world, but to save the world through him.
Below are the final results for teams and individuals for this year’s CrossFit Open. Great work everyone!! Big congratulations to HIIT Different, you truly crushed your enemies and saw them driven before you.
Strength
EMOM 15
1 Squat Snatch (↑)
Conditioning
3 Rounds
15 Each Arm Dumbbell Suitcase Deadlifts (50/35) (Fx: 35/20) (Rx+: 70/50)
5 Double Dip Ring Muscle Ups (Fx: 10 Jumping Air Squats + 10 Ring Push Ups) (Rx+: 7)
Rowing Clinic with Coach Elizabeth – Saturday, April 17 at noon!
Want to get better at rowing? Get some training from Coach Elizabeth!
As a rower who competed at the D1 level for the University of Notre Dame, she has a lot of experience and a wealth of knowledge to share with us. Take advantage of this amazing opportunity!
Click here for more details!
Strength
E2MOM 12
1: 10 Each Arm Seated Single Arm Arnold Press (A)
2: 10 Each Arm Kettlebell Front Rack Cossack Squats (B)
Conditioning
AMRAP 14
10 Back Rack Lunges (135/95) (Fx: 95/65) (Rx+: 165/115)
10 Hang Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)
But…
E2MOM
15 Sit Ups
Pick up where you left off after sit ups.
