Happy April!!! A new beginner cycle starts Tuesday, contact Coach Sara at crossfitmv@gmail.com if interested! 

WOD:

Option 1:

A. Build to a heavy single Power Snatch

B. “Isabel”

30 Power Snatches (135/95)(use 65-70% of part A)

Option 2:

5 Rounds

12 DB Snatches (50/35)(35/35)

30 DB Hops (lateral hops over DB)

12 DB Lunges (50/35)

30 V-Ups

WOD:

15 min AMRAP

15 Power Snatches (95/65)

30 Wallballs

60 Double-Unders

WOD:

5 rounds

1 min Assault Bike

1 min Shuttle Sprint

1 min Scissor Kicks

1 min rest

*record totals*

WOD:

Option 1:

A.Build to today’s heavy 1 rep

Push Press

then take 80% of that weight and do 1 set of max reps

B. Build to today’s heavy 1 rep

Back Squat

then take 80% of that weight and do 1 set of max reps

C. Build to today’s heavy 1 rep

Hang Power Clean

then take 80% of that weight and do 1 set of max reps

Option 2:

20 min AMRAP

20 Slamballs (30/20)

40 Russian Twists (B.W.)

20 MB Lunges (30/20)

40 Hanging Knee Raises

WOD:

3 Sets

500m Row

12 Deadlifts (bodyweight)(3/4 bodyweight)

21 Box Jumps (24/20)

*rest approximately 2 mins between sets*

WOD:

Option 1:

CrossFit Open Workout 19.5

33-27-21-15-9 reps for time of:

Thrusters (95/65)(64/45)
Chest-to-bar pull-ups (jumping pull-ups)
Time cap: 20 minutes

Option 2:

7 rounds

20 KB Swings (53/35)

15 Goblet Squats

10 Burpees

5 Strict Chin-Ups

WOD

CROSSFIT OPEN WORKOUT 19.5
33-27-21-15-9 reps for time of:

Thrusters (95/65)(64/45)
Chest-to-bar pull-ups (jumping pull-ups)
Time cap: 20 minutes