Monday 4/8

A.
In 30 minutes complete:
CrossFit Total
Back Squat
Shoulder Press
Deadlift

B.
In any order complete
FOR TIME: (8min Cap)
45 thrusters (95/65)
45 pull-ups

Masters
A.
Same

B.
In any order complete
FOR TIME:
45 thrusters (65/45)
45 pull-ups / ring rows

Friday 4/5

A.

  1. Strict Pull-ups 3×7 (2OX1 tempo)
    -Rest 60 sec between sets
  2. Supinated Pull-ups 3×7 (20X1 tempo)
  • Rest 60 seconds between sets
    B.
    15min AMRAP:
    300m row
    10 Goblet Squats (53/35)
    10 push ups
    30 Dumbbell Step Ups (24”/20”) (35/25lbs)
    10 Russian KB swings (53/35)
    10 toes to bar

Masters
A.

  1. Ring Rows 3×7 (2OX1 tempo)
    -Rest 60 sec between sets
  2. Supinated Pull-ups 3×7 (20X1 tempo)
  • Rest 60 seconds between sets

B.
15min AMRAP:
300m row
10 Goblet Squats (35/24)
10 push ups
30 Dumbbell Step Ups (24”/20”) (25/15lbs)
10 Russian KB swings (35/24)
10 toes to bar

Thursday 4/4

A.
OHS
5×4 Building to a Heavy Set

B.
FOR TIME
800m Run
Then
5 RFT
16 Push Press (95/65)
6 Tire Flips
Then
800m Run

Masters
A.
Same

B.
FOR TIME
600m Run
Then
FOR TIME
16 Push Press (65/45)
6 Tire Flips
Then
600m Run

Wednesday 4/3

A.
Front Squat
5×4 Building to a Heavy Set

B.
AMRAP 14
10 Thrusters (95/65)
10 Burpee Pull-ups
10 OH Walking Lunges – Snatch Grip (95/65)
40 Double Unders

Masters
A.
Same

B.
AMRAP 14
10 Thrusters (65/45)
10 Burpee Pull-ups
10 OH Walking Lunges – Snatch Grip (65/45)
40 x2 Single Unders