April 2019

Cross Carry

April 30, 2019

Power Snatch
build up to heavy 3
THEN 5×1

12 Minute AMRAP
6 Power Snatch
50m Cross Carry Right Arm
50m Cross Carry Left Arm

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What is a Cross Carry? Check out what Dan John has to say at T-Nation

Power Clean

April 24, 2019

build up to heavy 1 (85% of 1) 3×1, (75% of 1) “The Chief”5 Sets of 3 Minutes On/ 1 Minute rest 3 Power Clean (65% of 1)6 Push-ups 9 Air Squats Click here for the latest CrossFit WODs This workout is known as “The Chief” and it first appeared on CrossFit.com in August 2014. […]

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Run and Row

April 23, 2019

5 Rounds for Time500m Row 400m Run Click for most recent Crossfit WODs

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Power Snatch

April 22, 2019

build up to heavy 3THEN 90% of 3 15 Minutes for Time 3 Power Snatch (80% of 3) 100m Farmers Walk 6 Chest to Bar Pull-ups9 Knees to Elbows Click here for most recent CrossFit WODs

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Grace and the Bar

April 16, 2019

build up to heavy 1+2 THEN (85% of 1+2) 3x 1+3 For Time:30 Power Clean + Push Jerk (70% of 3)30 Pull-ups

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Power Clean

April 12, 2019

build up to heavy single THEN 90%/3×1 , 85%/ 2×2, and 80%/ 2×3 10 Minute AMRAP 3 Power Cleans (75% of 1) Unbroken Chest to Bar Pull-up Ladder ie: once you can no longer do consecutive chest to bar pull-ups, go back down to 1 and build up again. If you are no longer able […]

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Floor Press

April 10, 2019

build up to heavy 5 THEN 3×3 6 Rounds 3 Floor Press (90% of 5)6 Yate’s Row 25 KB Swings

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Recovery Work

April 9, 2019

10 Rounds for Time 300m RowRow Rest 1′ For Time: 50 Toes to Bar

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Front Squat

April 8, 2019

build up to heavy 7 For Time: 10-9-8-7-6-5-4-3-2-1 Front Squat (80% of 7)10 Wall Ball

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