23
04
2021
Clean Squats Jerks AMRAP
1 Hang Power Clean (60/40 kg.) 2 Front Squats 3 Push Jerks AMRAP 14 min. * Every 2 min. perform 4 Alt. TGUs (16/12 kg)
21
04
2021
Erin
15 Dumbbell Split Cleans (17.5/10 kg.) 21 Pull-ups 5 Rounds
19
04
2021
HSPUs Power Snatch Over-unders Squat Snatched
10 HSPUs 8 Power Snatches (70/50 kg.) 6 Over-unders 4 Squat Snatches 3 Rounds
18
04
2021
Jumps Runs Squats
2-4-6-8-10-12… Broad Jumps (1.5 m) Shuttle Runs (20 m) Front Squats (35/25 kg.) AMRAP 15 min.
16
04
2021
6-9-12-15-18-21 reps of
6-9-12-15-18-21 reps of: Plate Squats (10/5 kg.) Anchored Plate Sit-ups 100-m Plate Carry
15
04
2021
DU’s Run TTB
75 Double-unders 400-m Run 25 Toes-to-bars 3 Rounds
14
04
2021
Squat Clean + Jerk
Find Heaviest 5RM Find Heaviest 3RM Find Heaviest 1RM
13
04
2021
Inside Out
3×4 Barbell Back Rev. Lunges + 4 OH Squats (50/35 kg.) 8 Over-unders AMRAP 12 min.
12
04
2021
Row Swing Push Pull Snatch Push Row Chipper
1k Row 80 KB Swings (16/12 kg) 60 Push-ups 40 Jumping Pull-ups 20 KB Snatches 10 Clapping Push-ups 500-m Row
11
04
2021
DB Thrusters Alt. MB Pistols K2E
21-15-9 DB Thrusters (17.5/10 kg.) Alt. MB Pistols (6/4 kg.) Knees-to-elbows
10
04
2021
partners, perform every 6 min
In partners, perform every 6 min.: Row 600 m (total) 200-m Buddy Carry (100 m each) 50 Deadlifts (80/60 kg.) 40 Lateral Over-the-bar Jumps 3 Rounds
09
04
2021
2 min
2 min.: Double-unders 2 min.: Barbell Overhead Hold (50/35 kg.) 2 min.: Double-unders 2 min.: Front-rack Hold 200-m SA Farmers Carry (22.5/15 kg.)
08
04
2021
4 Hang Clean 8 Devil Press 18 Wall ball
4 Hang Power Cleans (80/60 kg.) 8 Single DB Devil’s Presses (17.5/10 kg.) 18 Wall Balls (9/5 kg.) AMRAP 4 min. Rest 1 min. 3 Rounds
07
04
2021
Run 1.6 km.
25 Box Jumps (60/50 cm.) 25 Sit-ups 25 Back Squats (60/40 kg.) 25 Barbell Wipers 3 Rounds Straight into: Run 1.6 km.
06
04
2021
Ingrid
3 Snatches (60/40 kg.) 3 Burpees over the Bar 10 Rounds * CrossFit.com WOD
05
04
2021
Weighted Pull-ups
Weighted Pull-ups 5 reps EMOM 5 min. 3 reps EMOM 5 min. 1 rep EMOM 5 min.
04
04
2021
Run Burpees Step-ups
Run 400 m 25 Burpees Run 400 m 50 DB Step-ups (20/10 kg.) Run 400 m 25 Burpees Run 400 m
03
04
2021
Squats KB Swings Dips Walking Lunges SDHPs Dips
50 MB Hug Squats (9/5 kg.) 40 Russian KB Swings (24/16 kg) 30 Ring Dips 50 MB Hug Walking Lunges 40 KB SDHPs 30 Ring Dips AMRAP 20 min.
