Oly: Jerk work
Cond: Burpee Test
3 rounds x 3 mins with 90 sec rest
Burpees
*Goal is 3 rounds of consistency
4/30/20
30
Apr
2020
4/29/20
29
Apr
2020
Strength: OH Squat work
Cond: **ON YOUR OWN**
2 Mile timed run
Warm up – run for 1 min, mobilize joints but don't stretch.
Run 2 miles for time
Cool done walk + stretch
4/28/20
28
Apr
2020
Oly: Hang Squat Cleans
Cond:
40-30-20-10 — Light Load
30-20-10 — Heavy Load
DB/BB Thrusters
DB/KB Swings
4/27/20
27
Apr
2020
Strength: 5 X 5 Deadlifts
Cond: AMRAP 15
1 Air squat
1 Push up
1 Sit up
2 Air squat
2 Push up
2 Sit up
3 Air squat
3 Push up
3 Sit up…
How far can you get!!!
4/24/20
24
Apr
2020
Strength: 4×10 RDL (DB or BB)
Cond: EMOM 12
M1: Burpees
M2: HSPU
M3: Pistols
*choose how many reps to do each round. Pick same number to do for all movements on all rounds. For example, 9 reps for everything.
4/23/20
23
Apr
2020
Oly: 3 Position Clean work!!
Cond:
30-20-10
Russian Twists
V-ups
Then…
10-20-30
Split Squats
DU
4/22/20
22
Apr
2020
Strength: 5×3 Strict Press
*BB or DB
Cond: “Cindy” FT
20min AMRAP of:
5 Pull-ups or Body row or BB/DB row
10 Pushups
15 Air Squats
4/21/20
21
Apr
2020
Oly: High Hand Power Snatch Work!!!
Cond: For Time
10 – 1
Bench Dips
+ 10 Alt DB Snatches between each round
*Can do KB Swing instead of snatch
4/20/20
20
Apr
2020
Strength: 5×3 Back Squats
Cond:
Support your gym WOD 3
For time:
50 dumbbell deadlifts
50 AbMat sit-ups
50 box step-ups
50 single-arm dumbbell thrusters
50-lb. DBs, 24-in. box
35-lb. DBs, 20-in. box
Time cap: 20 minutes
https://games-assets.crossfit.com/CFG20%20SYLB%20Scorecard_Workout3_V5.pdf
4/17/20
17
Apr
2020
Cond: AMRAP stations
4 rounds X 1 min each
Deadlifts (find something heavy)
Box jumps / Step ups
Push ups
DB/KB Hang Clean and jerks
*make sure you give time to transition and write scores.
