Monday 4/4/16
Crossfit Total
1RM:
Back Squat
Strict Press
Dead Lift
Tuesday 4/5/16
For Time:
1 Mile Run
Wednesday 4/6/16
“Jackie”
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
then,
1RM Clean and Jerk
+
AMRAP unbroken set of pull ups
OR
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
AMRAP CTBs
15:00 – 20:00
Run 400m
AMRAP Front Squat 185/135lbs
*You’re score is total reps and calories. Good Luck!