Author: James Jeffers

Preview of workouts for the week of 4/19/2021.

Monday 4/19: Air Squats, Bike/Row, American KBS

Tuesday 4/20: Toes 2 Bar, Weighted Step Ups

Wednesday 4/21: Run, Ground to Overhead,

Thursday 4/22: Push Ups, Double Unders

Friday 4/23: Pull Ups, Bike/Row

Saturday 4/24: TBD

Sunday 4/25: Hero WOD TBD

WODs are subject to change.

Workout:

“Fight Gone Bad”

3 Rounds For Total Reps in 17 minutes

1 minute Wall Ball Shots (20/14 lb)

1 minute Sumo Deadlift High-Pulls (75/55 lb)

1 minute Box Jumps (20 in)

1 minute Push Press (75/55 lb)

1 minute Row (calories)

1 minute Rest

Workout:

For Time:

25 Back Squats

25 Front Squats

25 Overhead Squats

400m Run

25 Strict Press

25 Push Press

25 Push Jerk

400m Run

50 Hang Squat Cleans

800m Run

50 Hang Power Snatch

800m Run

*Outside workout

Workout:

10 Rounds

5 Pull Ups

10 American KBS

20 Double Unders

Workout:

For Time:

40 Push Ups

800m Row

60 Box Jump

800m Row

40 Push Ups

Skill:

Hang Power Clean Review

Workout:

5 Rounds For Time

1:30 cap

15 Thrusters

10 Hang Power Clean

2 min Rest

Skill:

5-5-5-5-5 Deadlift, building

Workout:

10 Min EMOM

15 Squats

3 Deadlifts

Skill:

1st pull of snatch, turn over of snatch

Workout:

15 min AMRAP

20 Muscle Snatch

400m Run

Preview of workouts for the week of 4/12/2021.

Monday 4/12: Muscle Snatch, Run

Tuesday 4/13: Squats, Deadlift

Wednesday 4/14: Thrusters, Hang Power Clean

Thursday 4/15: Push Ups, Row, Box Jumps

Friday 4/16: Pull Ups, KBS, Double Unders

Saturday 4/17: TBD

Sunday 4/18: Hero WOD TBD

WODs are subject to change.

CrossFit Tribute WOD “Emma”

For Time

Buy-In:

15 Over-the-Bar Burpees

Then, 3 Rounds of:

11 Push Jerks (135/85)

33 AbMat Sit-Ups

Cash-Out:

15 Over-the-Bar Burpee