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April 30, 2018
FOR TIME:
400 M RUN
2 ROUNDS
20 HSPU
10 POWER CLEANS, 185/135
800M RUN
4 ROUNDS
10 HSPU
5 POWER CLEANS, 185/135
400M RUN
April 26, 2018
21-15-9
DUMBBELL SQUAT SNATCHES, 50/35
ROW/ BIKE CALORIES
For time: 100 Double Unders 80 Air squats 70 Ring rows 100 Double Unders 60 Lunges50 Pull-ups 100 Double Unders 40 Pistols 30 Chest to Bar Pull-ups
April 24, 2018
10-8-6-4-2
SHOULDER 2 OVERHEAD (75% OF 1 RM JERK)
12 BOX JUMPS AFTER EACH ROUND., 30/24"
"HANSEN"
5 ROUNDS FOR TIME:
30 KETTLEBELL SWINGS, 2/1.5 PD.
30 BURPEES
30 GHDSU
WITH A TABATA CLOCK...
"GRACE"
30 CLEAN AND JERKS, 135/65
"ISABEL"
30 SNACTHES, 135/95
April 21, 2018
For time with a partner...*Hollow hold 100 Thrusters 95/65*hollow hang100 Hang power snatches 95/65*handstand hold100 Backsquats 95/65
April 19, 2018
12 MINUTE AMRAP
60 DOUBLE UNDERS
15 BOX JUMP OVERS, 24/20
200M RUN
15 BAR MUSCLE UPS
30 FRONT SQUATS, 95/65
45 BURPEES
30 BACK SQUATS, 95/65
CROSSFIT LITE
30 CALORIE BIKE....
40-30-20
KETTLEBELL SWINGS, 2/1.5 PD
GOBLET SQUATS, 2/1.5 PD
20 MINUTE ALTERNATING EMOM
20 OVERHEAD WALKING LUNGES, 45/35
20 GHDSU
50 DOUBLE UNDERS
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