Monday, April 16th, 2018

Monday, April 16th, 2018
Programming 4/16 – 4/22
MONDAY
Skill Work
Toes To Bar
Metcon
3 Rounds for time:
10 Front Squats (135/95)
15 Toes To Bar
10 Push Press (135/95)
15 Burpees Over The Bar

 
TUESDAY
METCON

“Nicole”
20 Minute AMRAP
Run 400 Meters
1 Max Set Of Pull ups
Accessory
100 AB Matt Situps For Time
*Time Cap: 6 Minutes
WEDNESDAY
Olympic Lifting
12 Minute EMOM
1 Clean
*Build To A Heavy Single
*Start At 70 Percent
*Warm Up 5×1 Building To 70 Percent
Metcon
5 Rounds For Time:
12 Deadlifts (155/105)
9 Hang Power Clean (155/105)
6 Hand Stand Pushups 
* Allowed 2 Ab Matts At Most For Hand Stand Pushups
* Scale For The Hand Stand Pushup Is The Ketllebell Seated Z-Press
Olympic Lifting Class
A) Build To A Max Overhead Squat
B) Every 2 Minutes for 12 Minutes:
1 Power Snatch + 1 Hang power Snatch + 1 Hang Snatch
THURSDAY
METCON
Row 1000 Meters x 5
*Rest 90 Seconds Between Sets
* Goal Is To Have All Splits Be Within 5 Seconds
* If You Finish Early, Foam Roll Your Quads Hamstrings And Lower Back
FRIDAY
Skill Work
Ring Muscle Up And Pull Ups
METCON

Crossfit Games Open Workout 15.3
14 Minute AMRAP
7 Ring Muscle Up
50 Wall Balls
100 Double Unders
Level 4: Ring Muscle Ups
Level 3: 12 Chest To Bar Pull Ups
Level 2: 12 Chin Over The Bar Pull Ups
Level 1: 12 Jumping Chest To Bar Pull Ups. 
 

 
SATURDAY
METCON

With A Partner!
For Time: Run 1 Mile (Around The Tree And Back )x2
Then…..
50 Man Makers (50/35)
75 box Jumps 
100 Calorie Bike
*Mile Is To Be Ran Together
*All reps are Split Evenly