Maddie, one of our CrossFit Kids!
SUNDAY
Sunday Fun Day!
MONDAY
WOD:
STRENGTH/CONDITIONING
In 8 minutes perform 3 rounds of:
200m Run
10 Hang Power Snatches @ 95/65 lb
*Rest any remainder of the 8 minutes
-then-
12 min to find a 1RM Overhead Squat to a medicine ball
-then-
2 rounds for time:
200m Run
10 Hang Power Snatches @ 95/65 lb
TUESDAY
WOD:
2014 Regional Event 4:
21-15-9-6-3
Strict Handstand Pushups
Front Squat @ 195/125
Bar Facing Burpees
*20 min time cap
WEDNESDAY
WOD:
STRENGTH:
“Lynne”
5 rounds
ME Bench Press @ BW/75% BW
ME Pullups
*This workout is untimed, but you must move immediately from Bench Press to Pullups each round without resting. Then you may rest as needed between rounds.
THURSDAY
WOD:
SKILL:
8 min coaching and practice linking Toes to Bar
CONDITIONING:
20 minute AMRAP:
20 Overhead plate Lunges @ 25/25 lb
20 Deadlifts @ 135/135 lb
20 Toes To Bar
200m Run
*Men and women’s weights are the same, because some tasks in life are equally difficult, regardless of your gender.
FRIDAY
WOD:
STRENGTH:
7×3 Box Squat
7×7 Glute Ham Raises
*Alternate exercises
SATURDAY
WOD:
Team WOD for time:
200m Weighted Carry
-then-
3 rounds of:
5 each Partner Burpees
10 each Junkyard Dogs
15 partner Wall Balls @ 20/14#
-then-
200 meter Weighted Carry