Wednesday 4.24
A.
Every 3 minutes for 5 sets:
6 back squats @ 60-70%
12 DB step-ups RIGHT
12 DB step-ups LEFT
(20” box, 35/20)
B.
4 rounds for time:
20 unbroken wall balls (20/14)
20 pull-ups
(200m run if you break before 20 reps)
CROSSFIT BARRACKS
Tuesday 4.23
(For time)
5 sets:
5 deadlifts @ 60%
15 box jumps (24”/20”)
Rest 3 minutes
5 sets:
12/10 calorie row or bike
100 meter run
Rest 3 minutes
5 sets:
3 deadlifts @ 70%
30 double-unders
Tuesday 4.23
(For time)
5 sets:
5 deadlifts @ 60%
15 box jumps
Rsst 3 minutes
5 sets:
12/10 calorie row or bike
100 meter run
Rest 3 minutes
5 sets:
3 deadlifts @ 70%
30 double-unders
Monday 4.22
A.
(O-5)
Emom x 5:
Strict Press x 3 reps (building)
(5-10)
Emom x 5:
Push Press x 2 reps (building)
(10-15)
Emom x 5:
Push Jerk x 1 rep (building)
B.
12 minute amrap:
12 Handstand push-ups (Strict)
12 Toes to bar
12 Burpees
D2: Kipping HSPU
D3: DB L-sit Press
Friday 4.19
A.
Deadlift (15 minutes)
Work up to 80-90% for a single.
B.
3 rounds for time:
15 Thrusters (95/65)
30 Pull-ups
Run 200m after each set.