Free Mobility Clinic Saturday, April 22 at 1:00 pm. Let Coach Marcus show you some techniques that may improve your movement in and outside of the gym.
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Front Squat
5 x 4 reps @85-90% of 5RM (Or 5-10# heavier than last week)
Beginners: 5 x 5 (A, add 5-10# from last week)
Death By:
1 Burpee
1 Hang Power Cleans 155/105 Fx: 115/80
*EMOM Increase 1 rep for both Movements
Free Mobility Clinic Saturday, April 22 at 1:00 pm. Let Coach Marcus show you some techniques that may improve your movement in and outside of the gym.
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Strict Press:
4 x 10 (ME)
AMRAP 15:
400m Run
15 Overhead Squats 135/95, Fx: 95/65
15 Toes to Bar
Free Mobility Clinic Saturday, April 22 at 1:00 pm. Let Coach Marcus show you some techniques that may improve your movement in and outside of the gym.
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3 Rounds for time:
20 Kettlebell Clean and Jerks* 32/24, Fx: 24/16
20 Pull Ups Fx: Ring Rows
20 Abmat Sit ups
20 Kettlebell Swings 32/24, Fx: 24/16
20 Walking Overhead KB lunges 32/24, Fx: 24/16
*Switch arms every 5 reps. Acceptable to go from the hang or the ground
Ring Dip Fiinsher:
RX: 60 for time
Fx: 40 For time
Finisher #2 (if time):
skin the cats
Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE:
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Free Mobility Clinic Saturday, April 22 at 1:00 pm. Let Coach Marcus show you some techniques that may improve your movement in and outside of the gym.
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Deadlift
5 x 6 @ 80-85% of 5RM
*Rest no longer than 1:00
Beginners: 5 x 5 add 5-10# from last week
Every :90 for 15 minutes:
Alternate Movements every round:
*25 Wall Balls Shots 20/14
*200 Meter Sprint
“Strength for the week
Monday: Snatch
Tuesday: Deadlift
Wednesday: Long WOD
Thursday: Strict Press
Friday Front Squat
Saturday: Long Partner WOD
Sunday: Hang Clean and Jerk Complex”
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Snatch:
Find a Heavy Single
“For Time:
12-9-6-3
Power Snatch 115/80, Fx: 95/65
Box Jumps 32/26, Fx: 24/20”
