Tuesday – 4/11/23

by Anni | Apr 10, 2023

A: Back Squats 5×5 @ 75% of 1RM

B: 6 Rounds For Time of:
6 KB/DB Front Squats (26/25 – 44/45)
Farmer Carry to No Parking Sign and back
6 KB Swings (53/35)

Monday – 4/10/23

by Anni | Apr 9, 2023

A: “Megan”
21-15-9 reps for time of:
• Burpees
• KB Swings (53/35)
• Double-Unders

B: 12 EMOM of:
2 Power Snatches + 2 Overhead Squats (Build weight to a weight that still allows for good movement/form – no need to max out)

Saturday – 4/8/23

by Anni | Apr 7, 2023

CrossFit Total

The CrossFit Total consists of three lifts: shoulder press, back squat, deadlift. Athletes get three attempts at each lift.

Friday – 4/7/23

by Anni | Apr 6, 2023

For Time:
50 Sit-ups
50 Double Unders
5 Clean and Jerks (135/95)
40 Sit-ups
40 Double Unders
4 Clean and Jerks (135/95)
30 Sit-ups
30 Double Unders
3 Clean and Jerks (135/95)
20 Sit-ups
20 Double Unders
2 Clean and Jerks (135/95)
10 Sit-ups
10 Double Unders
1 Clean and Jerks (135/95)

Thursday – 4/6/23

by Anni | Apr 5, 2023

A: 2×5 @ 65% then 3×5 @ 55% of 1RM Deadlift

B: For Time:
1 Push-up – 10 weighted step-ups (35/25)
2 Push-ups – 9 weighted step-ups (35/25)
3 Push-ups – 8 weighted step-ups (35/25)
4 Push-ups – 7 weighted step-ups (35/25)
5 Push-ups – 6 weighted step-ups (35/25)
6 Push-ups – 5 weighted step-ups (35/25)
7 Push-ups – 4 weighted step-ups (35/25)
8 Push-ups – 3 weighted step-ups (35/25)
9 Push-ups – 2 weighted step-ups (35/25)
10 Push-ups – 1 weighted step-up (35/25)