CROSSFIT

Strength

i) Strict Press 5RM

ii) Front Squat 5RM

MetCon

9-15-21-15-9 For Time of:

Wall Balls (W: 14/9 M: 20#/10′)

T2B

CROSSFIT

Accessory (Core)

Coaches Choice

MetCon

10 Rounds For Time of:

5 Pullups

10 Pushups

15 Air Squats

5 Calories Assault Bike

10 Tuck Jumps

15 Double Unders

Mobility

Coaches Choice

Today’s MetCon will be performed OUTDOORS (With the exception for Rope Climbs), so don’t forget to dress accordingly!!

CROSSFIT

Strength

Deadlift 5RM

MetCon

In Teams Of 2 Complete For Time:

1km Run

40 Tire Flips

80 Hang Power Clean (75/115#)

6 Legless Rope Climbs

1km Run

Testing Week!!!

We will be starting a strength cycle as of Monday, April 10th which will include supplemental Olympic Lifting Programming (Optional) and Weekly Gymanstic/Skill Accessory (Optional).  This program will be based on an Estimated 1-Rep Max, which will be calculated using your newly established 5-Rep Max for each movement.

8 Week Strength Program (Click To View)

CROSSFIT

Strength

Back Squat 5RM

Push Press 5RM

MetCon

7 Minute AMRAP of:

2 Bar Over Burpees

2 Thrusters (55/75#)

4 Bar Over Burpees

4 Thrusters (55/75#)

6 Bar Over Burpees

6 Thrusters (55/75#)

8 Bar Over Burpees

8 Thrusters (55/75#)

Etc…

10am – Plyometrics – Quick Feet – Coach Hugo

11am – Technique & Movement – Double Unders/HSPU/GHDSU/GHDBE/GHDHE – Coach Hugo

12pm – Olympic Lifting – Max Out Snatch/C&J – Coach Clarence