WOD 042118

9am-12pm – Open Gym

9am – Plyometrics – Quick Feet – Coach Jeff

10am – Technique & Movement – Butterfly Pullups/Kipping HSPU – Coach Jeff

11am – CrossFit – Coach Jeff

12pmOlympic LiftingSnatch/Accessory – Coach Jeff


CROSSFIT

Strength

On Every 3rd Minute For 18 Minutes Perform:

4 Thrusters (125/185#)

MetCon

For Time:

500m Row

21 Hang Power Snatch (65/95#)

750m Row

15 Power Snatch (75/115#)

1000m Row

9 Squat Snatch (95/135#)

WOD 042018

CROSSFIT

Strength

Superset 4 Sets (Ascending Weights) of:

Sumo Deadlifts 7-7-5-5

Reverse Grip Bicep BB Curls 15-15-10-10

MetCon

5 Rounds For Time of:

7/10 Calories Assault Bike

10 SA DB Hang Clean & Jerk – R (35/50#)

10 SA DB Hang Clean & Jerk – L (35/50#)

30 Double Unders