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CrossFit — April 4, 2019

WOD Strength+Skill 15 min E3MOM Snatch (2 @ 78%) reset for each rep — snatch means full squat Ring Dips (6) WOD Metcon (Time) 4 RFT 20 power snatch (115/85)

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CrossFit — April 3, 2019

WOD Strength+Skill 12 min E2MOM — perform 4 box jumps and 2 rope climbs Box Jumps (4 @ tall) keep pushing the height — check what you did last time —

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CrossFit — April 2, 2019

WOD Strength+Skill Shoulder Press (5×7) barbell starts and ends on shoulders for each rep — don’t cheat your mobility and work towards finding a better front rack WOD Metcon (AMRAP

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CrossFit — April 1, 2019

WOD Strength+Skill Front Squat (5×7) shoot for previous 7 on 4th set WOD Metcon (Time) 400 m run cash in 5-10-15-20-15-10-5 pushup 2x squat 200 m run cash out 11

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CrossFit — March 30, 2019

WOD WOD Metcon (AMRAP – Rounds and Reps) 20 min AMRAP (with a partner) 40 burpees 40 KBS (1.5/1pd) 400 meter run 40 pullups 40 pushups 400 meter run rest

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CrossFit — March 28, 2019

WOD Strength+Skill Push Press (5×3) WOD Metcon (Time) 12 min AMRAP 1-2-3… DL (225/155) burpee

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CrossFit — March 27, 2019

WOD Strength+Skill Back Squat (5×7) you know the drill — get heavy WOD Metcon (Time) 3 RFT 15 squat cleans (135/95) 15 ring dips 11 min cap rx+ — 155/105

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CrossFit — March 26, 2019

WOD Strength+Skill 12 min E2MOM — every 2 min perform 2 snatch + 6 ring dips — all for quality so focus on problem areas Snatch (2 @ 84%) reset each

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CrossFit — March 25, 2019

WOD Warm-up Warm-up Get in a good stretch and warm up — including a few minutes drilling C&J! WOD Perform Gerard Dewan (with a 20 min cap) rest 5 min

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CrossFit — March 23, 2019

WOD WOD Metcon (Time) 3 RFT — with partner 60 cal row 50 burpee to plate (45#) 40 plate G2OH (45/25) 30 plate russian twist (45/25) 30 min cap split work

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