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Back Squats & 12-1 Countdown

Back Squat: 6×3 @85% Then: 12-1 Countdown of:   Toes to Bar Deck Squat   *16 minute time cap

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April 11 – 17

This will be week number 4 in our current 6 week goals cycle. Our post warm-up progressions in power jumps and wall-sits will bump up to 45 seconds this week

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Shoulder Press & AMRAP

Shoulder Press: 5×3 @ 85% Then: AMRAP 7 of: 3 Deadlifts (275/195) (70-75%) 7 Box Jumps (24/20) *EMOM complete 5 burpeese, start with burpeese *2 Minutes Rest/change weights then: AMRAP

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Dragon Rescheduled

The “Dragon” scheduled for tomorrow will be pushed back to next Saturday due to the lovely blizzard in April. Prepare for the unknown and unknowable and get to class tomorrow

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“Half of Chelsea meets Isabel”

“Half of Chelsea meets Isabel” 3 Rounds of: EMOM 5: 5 pull-ups, 10 HR push-ups, 15 air squats Then: 3 minutes to complete 10 Snatches (135/95)

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Bring a Buddy Day!

AMRAP 3: 200m run, Max Box Jumps (24/20) 1 minute rest AMRAP 3: 200m run, Max Air Squats 1 minute rest AMRAP 3: 200m run, Max Burpeese 1 minute rest

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EMOM Countdown

EMOM 5 of Russian Swings (20kg/30lbs) 50-40-30-20-10 EMOM 5 of Sit-Ups 25-20-15-10-5 EMOM 5 of 10m shuttle runs 12-10-8-6-4-2 (down is 1, back is 2)

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EMOM 6

10 Single-Unders 10 Power Jump Single Unders 10 Double-Unders Then: AMRAP 14 of: 15 Toes to Bar 15 Hand Release Push-Ups *50m sprint & 50m back pedal after each round

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Great job coach Sharon!

Huge shout out to coach Sharon on making it through the CrossFit Open to the next stage of competition which is the Masters Qualifier Events which starts on April 21st.

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Final Countdown WOD

Back Squat- 5×[email protected]% (15 minutes) Then: “Final Countdown WOD” 2 Rounds of: AMRAP 2: 100m Run, Max Power Cleans (135/95) Rest 1:00 AMRAP 2: 100m Run, Max Double-Unders Rest 1:00

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