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Workouts

Monday, April 23rd

CrossFit Main Class

Pre Class Warm Up

Row 400m
Mobility: Chest, lats, hips, hamstrings
3 Rounds:
10 empty barbell good mornings
7 Kips on the bar
5 Hr push ups

Notes:

Group Warm Up

EMOM for 5 minutes
10 KB DL
10 KB swings (r)

Notes:

Strength

Deficit Deadlift
7x2 @75% of 3rm
000,200,400,600,800,1000,1200
*Use 1 45lb plate for deficit

Notes:

MetCon

7 Min AMRAP
7 Full Snatch 95/65
3 Ring Muscle Up
*scale to bar MU or Burpee Pull Up

Notes:

Intervals

Interval work: With a running clock
3 rounds for time
30 DUs
20 DB hang clean and jerk 50/35 *10 each side
20 Toes to bar
Rest 2 minutes between rounds

Notes:

Endurance

No Workout scheduled.