Monday 4/4/16 – Sunday 4/10/16

Monday 4/4/16

Crossfit Total


Back Squat

Strict Press

Dead Lift


Tuesday 4/5/16

For Time:

1 Mile Run


Wednesday 4/6/16


For Time:

1000m Row

50 Thrusters 45/35lb barbell

30 pull ups


Thursday 4/7/16

15min AMRAP

5 DL 135/95lbs

10 burpees over the bar

200m Run


Friday 4/8/16

1RM Snatch


1RM Clean and Jerk


AMRAP unbroken set of pull ups


Hang from pull up bar for max time


Saturday 4/9/16

Teams of 2:

400m Run together

50 push ups

50 box jumps 24/20″

400m Run together

50 Russian KBS 70/53lbs

50 OH lunges 45/25lb plate

400m Run together

*Work can not begin until both people get back, and the score is the time when both partners return from the last run. One person works at a time.


Sunday 4/10/16

30 – 20 – 10

Calories on the Rower

HSPUs (or moderate push press)

Hollow Body Rocks


Competitor’s Class Homework

“SRCF” – 20 min of work

0:00 – 5:00

Run 400m

AMRAP Snatch 185/135lbs

5:00 – 10:00

Run 400m

Max Calories on the Rower

10:00 – 15:00

Run 400m


15:00 – 20:00

Run 400m

AMRAP Front Squat 185/135lbs

*You’re score is total reps and calories. Good Luck!