Strength:
Front Squats
5-5-5-5-5
Metcon:
RED (RX+):
For Time:
30 Front Squats, 155/105
35 Calories on the Assault Bike
40 KB Push Press, 70/53
45 Medball Sit Ups + Throw, 25/20
WHITE (RX):
For Time:
30 Front Squats, 135/95
35 Calories on the Assault Bike
40 KB Push Press, 53/35
45 Medball Sit Ups + Throw, 20/14
BLUE:
For Time:
25 Front Squats
30 Calories on the Assault Bike
35 KB Push Press
40 Medball Sit Ups + Throw
RED (RX):
For Time:
25 Pull-ups
10 Muscle-ups
1.5-mile Run
10 Muscle-ups
25 Pull-ups
WHITE:
For Time:
25 Pull-ups
10 Jumping Muscle-ups
1.5-mile Run
10 Jumping Muscle-ups
25 Pull-ups
Strength:
Find your max for the following Complex:
3 Hang Power Cleans
1 Jerk
3 Back Squats
Metcon:
3 Rounds for Time:
9 Hang Power Cleans
6 Jerks
9 Back Squats
2 min. Rest
*Add load each full round (75,80,85 percent)
*Post loads in the notes.
RED (RX): Starting weight = 75 percent of Complex.
WHITE: Starting weight = 70-75 percent of Complex.
BLUE: Starting weight = 65-70 percent of Complex.
RED (RX):
3 Rounds Each for Time:
In partners, perform every 6 min.
Row 500 m (total)
100-m Buddy Carry (50 m each)
40 Deadlifts (225/155 lb.)
40 Lateral Over-the-Bar Jumps
WHITE:
3 Rounds Each for Time:
In partners, perform every 6 min.
Row 500 m (total)
100-m Buddy Carry (50 m each)
40 Deadlifts (185/135 lb.)
40 Lateral Over-the-Bar Jumps
BLUE:
3 Rounds Each for Time:
In partners, perform every 6 min.
Row 500 m (total)
100-m Buddy Carry (50 m each)
30 Deadlifts
30 Lateral Over-the-Bar Jumps
Weighted Pull Ups
6-4-2-2-2
Then, 3 Rounds of:
2 Strict Pull-ups
3 Chest-to-Bar Pull-ups
4 Pull-ups
**each round must be unbroken
Optional Finisher:
50 V-Ups for Time
**perform a 15 second plank hold every time you break
RED (RX):
AMRAP in 24 Minutes:
50 Hip Extensions
40 Burpees
30 Box Jump Overs (24/20 in.)
20 Parallette Pass-throughs
WHITE:
AMRAP in 24 Minutes:
50 Weighted Good Mornings (15/10)
40 Burpees
30 Box Jump Overs (20/16)
20 Parallette Pass-throughs
BLUE:
AMRAP in 24 Minutes:
40 Supermans
30 Burpees
20 Box Step Overs
10 Parallette Pass-throughs
RED (RX):
5 Rounds for Time:
100-m Run
10 Deficit Push-ups
10 DB Devils Presses (50/35 lb.)
10 DB SA OH Lunges
WHITE:
5 Rounds for Time:
100-m Run
10 Push-ups
10 DB Devils Presses (45/25 lb.)
10 DB SA OH Lunges
BLUE:
4 Rounds for Time:
100-m Run
10 Push-ups
10 DB Devils Presses
10 DB SA Lunges
RED (RX):
AMRAP in 15 Minutes:
1 – 2 – 3 – 4 – 5
Squat Snatches (155/105 lb.)
Ring Muscle-ups
*1-2-3-4-5 = 1 round
HAPPY EASTER 🙂
Please remember that we will NOT have the 5 am and 6 am classes tomorrow. First classes will be 8:30/9:00 am
RED (RX):
3 Rounds for Time:
45 Double-unders
1 min. Squat Hold
20 Front Squats (135/95 lb.)
1 min. Plank Hold
WHITE:
3 Rounds for Time:
35 Double-unders
1 min. Squat Hold
20 Front Squats (115/75 lb.)
1 min. Plank Hold
BLUE:
3 Rounds for Time:
35 Fast Feet
1 min. Squat Hold
15 Front Squats
1 min. Plank Hold
Strength:
Find your 3RM Thruster
Metcon:
RED (RX):
For Total Time:
3 Rounds:
3 Thrusters @ 80 percent
6 Strict Handstand Push-ups
3 Rounds:
6 Thrusters @ 70 percent
12 Handstand Push-ups
3 Rounds:
9 Thrusters @ 60 percent
18 Handstand Plate Cherry Pickers (25/15 lb.)
WHITE/BLUE:
For Total Time:
3 Rounds:
3 Thrusters
5 Pike Push-ups
3 Rounds:
6 Thrusters
8 Push-ups
3 Rounds:
9 Thrusters
11 Plank Shoulder Taps
Ole Glory CrossFit 