STRENGTH/SKILL
Deadlift
CONDITIONING
“Tabata Mash-up”
20:10 x 8 intervals of:
-Pullups
-Kettlebell Floor Press
-Sledge Hammer Strikes
-Overhead Walking Lunge 45/25
Get back to work Ryan! You have pushups to do!
CrossFit Games Open Update:
Workout 5 for this Saturday is up! Same game plan as last Saturday, $5 dollars in the pot, winner takes all for each scaling catagory! 3 scaling catagories for both men and women will be posted for our in-house challenge on Friday evening. Don’t skip out this week! All the cool kids are doing it!
Complete as many rounds and reps in 20 minutes of:
145 pound Power clean, 5 reps
10 Toes to bar
15 Wall ball shots, 20 pound ball
For those of our students who are going to be submitting your scores to the CrossFit Games website, be sure to let us know before the workout starts. You will be judged based on the standards of movment in the video posted today. If you’re not a member of our gym, and would like to use our gym as a venue to be judged at, and to have your score submitted, we must know that you’re coming in on Saturday no later than 12pm Friday, April 22nd. Our judging fee for non-members is $25.
STRENGTH/SKILL
Push Press:
5-5-5-3-3-3
CONDITIONING
Tabata:
-Row (Cals)
-Sledge Hammer Strikes
-Box Jumps 24″/18″
-Walking Lunges
Perform 20 seconds of work, and 10 seconds of rest for 8 intervals per movement.
STRENGTH/SKILL
Overhead Press 5-5-5+
We are starting our 2nd cycle of 5-3-1 programming. Add 5 pounds to your previous 1RM to create
a new 90% working load and calculate your %’s off of that new number
CONDITIONING
8 rounds of each movement
Tabata Pull-Ups (20 seconds work/10 seconds rest)
Tabata Push-ups (20 seconds work/10 seconds rest)
Tabata Wall Balls #20/14 (20 seconds work/10 seconds rest)
Complete all 8 rounds of pull-ups before you move on to push-ups, and all push-ups before wall balls
Use your lowest rep total of each movement as your score for that set
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