Jeff D jumping right in on the action, first time snatching looking pretty good!
Strength: Back Squat 3-3-3 (build up to heavy triple and complete 3 total sets at working weight)
Metcon – AMRAP 10 Minutes:
5 Ring Dips
10 Pushups
15 Situps
Followed By: Tabata Wallballs
Wednesday 5/2 WOD:
Metcon – For Time:
25 Calorie Row
50 Box Jumps (24/20)
25 DB Thrusters (45/25)
50 Double Unders
25 KB Swings (70/53)
50 Walking Lunges
25 Knees to Elbows
50 Push Press (45)
*20 Minute Cap
Kelly, Andrew and Jeff getting down with some pistols.
Strength: Press 2-2-2-2-2
Metcon – 3 Rounds For Time:
400m Run
10 Deadlifts (225/135)
10 Burpee Pullups
*Scale up to (275/155) only if all reps can be done unbroken at RX weight
*15 Minute CAP
Followed By: Tabata Candlesticks
Tuesday 5/1 WOD:
Strength: Back Squat 3-3-3 (build up to heavy triple and complete 3 total sets at working weight)
Metcon – AMRAP 10 Minutes:
5 Ring Dips
10 Pushups
15 Situps
Followed By: Tabata Wallballs
Aaaaaand they're off!
“Olympic Lifting Session/Open Gym”
11-12:30 Oly Lift: Snatch
Make up any WOD missed during the week or suggested WOD:
12 Minute AMRAP:
25 Double Unders
20 KB Swings (53/35)
15 Toes to Bar
Monday 4/30 WOD:
Strength: Press 2-2-2-2-2
Metcon – 3 Rounds For Time:
400m Run
10 Deadlifts (225/135)
10 Burpee Pullups
*Scale up to (275/155) only if all reps can be done unbroken at RX weight
*15 Minute CAP
Followed By: Tabata Candlesticks
OH Squat circle at Crossfit Tribe, check out each athletes position in the OH.
Metcon – For Time:
10-9-8-7-6-5-4-3-2-1
Pullups
Box Jumps (24/20)
Situps (Butterfly)
*If possible do CTB pull-ups
Sunday 4/29 WOD:
“Olympic Lifting Session/Open Gym”
11-12:30 Oly Lift: Snatch
Make up any WOD missed during the week or suggested WOD:Make up any WOD missed during the week or suggested WOD:
12 Minute AMRAP:
25 Double Unders
20 KB Swings (53/35)
15 Toes to Bar
Couples that lacrosse ball together, stay together??
Strength: Box Squat – 2 reps on the minute for 8 minutes @ 70% (decrease load if reps are not fast out of the bottom)
Metcon – AMRAP 12 Minutes:
400m Run
8 Push Press (115/75)
8 Lateral Burpees
Saturday 4/28 WOD:
Metcon – For Time:
10-9-8-7-6-5-4-3-2-1
Pullups
Box Jumps (24/20)
Situps (Butterfly)
*If possible do CTB pull-ups
