Thursday, April 18, 2019

Hello all!

Hope you doing fantastic and ready for Easter weekend.

We have a nice little burner for you ahead of the long weekend.

CrossFit - 6/12/330/430/530/630

Strength

E2MOM x 5 Rounds - 10 minutes

Power Clean + Front Squat + Thruster + Push Jerk

Conditioning

21-15-9

Thrusters (95/65) (75/55) (55/35)

Bar Facing Burpees

10 minute Time Cap

Accessory Work

3 Rounds for Quality

15 Air Squats

15 Strict Situps

30sec Handstand Hold

PrimeTimers - 10am

Skill Review

Bike x 60secs x 2sets

Situps x 10reps x 2sets

After a warm-up we’ll work on these two skills alternating back and forth.

New Skills

MB Slam x 5rep x 3sets

Box or Plate Step Up x 6reps x 3sets

Workout

3 complete sets or maximum 15 minutes of work

2min Row/Bike/Ski

10 MB Slams

10 Step Ups on box or plate

10 Situps

Have a great time here moving!

782 Adaptive - 11am

30min AMRAP

250m Row

5 Box Dips

250m Row

5cal Bike

250m Row

10cal Ski

250m Row

5 Pullups

CrossFit 101 - 730pm

Strength

E2MOM x 5 Rounds - 10 minutes

1 Hang Power Clean + 3 Front Squats

and

20sec Hollow Hold

Conditioning

12min AMRAP

12 MB Situps

9 Front Squats(95/65) (75/55) (55/35)

6 Bar Facing Burpees

Accessory Work

3 Rounds for Quality

15 Air Squats

15 Strict Situps

30sec Handstand Hold

- Team 782