Jackie

    1000 meter row 45/35 pound Thruster, 50 reps 30 pull-ups
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You used to hold me

Skill: Hang Snatch Strength: Snatch 1-1-1-1-1 1 Snatch Grip DL + 1 Hang Snatch *Start with 65% of your Hang Snatch 1RM *Use 5 sets to work up to 80-85% Metcon: 10-min AMRAP Buy-in each new round: 20 Wall Balls 6 Hang Power Snatches 8 Deadlift 24 Double Unders   L1: 115/85,...
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Run up

Skill: Find your max Box Jump Height Strength: Push Press 65% x 6reps 80% x 4reps 90% 4x1reps Metcon: 12-min AMRAP 20 Slam-balls  20 Kettlebell Swings  **When you drop either the KB or SB in the middle of a set, RUN 200m. Cash out: 75 Sit-ups for time **Two scores:  Rounds and...
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Get up on this

Skill: Kipping Strength: Front Squats (Week 4) 1×5 @ 65% 1×5 @ 70% 1×5 @ 75% 1×5 @ 80% 1×5 @ 85% Metcon: 0:00-3:00 (3rds) 3 Pull-ups 5 Thrusters 3:01-5:00 (2rds) 5 Pull-ups 7 Thrusters 5:01-6:00 (1 Rd) 7 Pull-ups 9 Thrusters   Score= Time Banked...
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Green Light

Skill: Cleans Strength: Cleans  *Every 90s for 8 rounds 4 Touch and Go (TnG) Cleans *Start at 60% and work your way up to 80% *Don’t exceed 80% for the day Metcon: (2:00w/2:00r) x 3  Cal. Row HSPU Time Remaining: Power Cleans *Score is Cleans across the 3 rounds   L1: 15/12...
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Bounce Back

Skill: Overhead Squat Strength: Bench Press (Week 3 Day 3) 65% x 6 reps 80% x 4 reps 90% 4×2 reps Metcon: For Time- 9-12-15-12-9 Burpee Box Jump Over Overhead Squat L1: 135/95, 30”/24” L2: 95/65, 24”/20” L3: 75/55, 20”/17” L4: Goblet Squats, 17”/15”
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Surprise Easter WOD!!!!

Regular CrossFit Classes tomorrow 10, 11, and Open gym (12-1)   No Barbell or CrossFit Kids   HAPPY EASTER
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