Training April 16th – 22nd

SUNDAY

Sunday Fun Day!

3pm Surprise WOD

MONDAY

Test Max Strict Pullups After Six Week Strict Pullup Cycle

-then-

7 Rounds

90’ Sprint

4 Power Cleans @ 165/110#

90’ Sprint

*Rest as directed between rounds.

TUESDAY

Push Jerk Party

EMOM 25

1 Push Jerk

*Everybody starts at 95/65#. Add either 2#, 5#, or 10# each minute. You can go up by 10# one minute and 2# the next if you want. Your first 10 minutes should be easy. The next 10 minutes should get heavy, but doable. Approach a maximum load in the final 5 minutes.

WEDNESDAY

1 Minute Team Tire Flip Challenge

-then-

“Helen”

3 RFT

400m Run

21 Kettlebell Swings @ 53/35#

12 Pullups

*Cutoff: 18 min

THURSDAY

Find a 1RM Snatch + OHS

-then-

“Amanda”

9-7-5

Muscle Ups

Snatch @ 135/95#

*Cutoff: 20 min

FRIDAY

“Diane”

For Time:

21 – 15 – 9

Deadlift @ 225/155#

Handstand Push Ups

*Cutoff: 20 min

*Compare to Sept 5th 2016

SATURDAY

CrossFit Total Meet @ 9am !

Sign Up Sheet is on the Counter at the Gym!

*Open gym space will be available