Your final work set will be a “burnout set.”
You will squat for as many reps as possible at 70%. Aim for 15+ reps.
3 RFT
12 HSPU
24 SDHP 72/53
48 D/Us
2 KBS will be suspended from your bar. Include the KBS in your total weight.
Use technique bar if weight exceeds 50% of 1RM Front Squat.
Men: Orange Bands 35 + 35
Women: Red Bands 26 + 26
5 RFT
15 Thrusters 75/65
200m Run
Rx+ = Nancy
4 RFQ (rounds for quality):
15 squats
15 pass-throughs
15 walking lunges EACH leg
15 barbell good mornings
15 arm circles EACH direction
8 minute ascending ladder
——-
1 Power Cleans 95/65
2 Hanging Knee Raises
–
2 Power Cleans
4 Hanging Knee Raises
–
3 Power Cleans
6 Hanging Knee Raises
–
etc…
Rx+
155/95, strict T2B.
First master technique and use of a deficit. Then focus on efficient and quick movement of the bar. ———-
Tempo. No bands. Scale with negatives or ring rows. ——–
5 Rounds @ 500m pace Row 250m Rest 1:1
Rx = 10 RFT of Cindy Rx+= 10 RFT 5 Strict Pull Ups 10 Triangle Push Ups 16 Pistols (8/8)
Olympic Weightlifting with Heather!
https://www.eventbrite.com/e/olympic-weightlifting-sunday-april-12-tickets-16439393669
30 seconds each for three rounds:
Pass-throughs
Mountain climbers
Squats
8 minute AMRAP
3 Wall-Walks
6 Hang Power Cleans 115/75
12 Front Rack Lunges 115/75
EXTRA SATURDAY “WOD” SESSSION:
Added a 12:00pm WOD. Join the BRWC for max out Saturday. Test your Clean and Jerk, Snatch, and Front Squat. This is a supervised session but warming up and lifting will be unguided.
Max Effort 500m Row
Take 3 attempts. Keep all attempts within 5-10 seconds of each other.
Burger Night:
https://crossfiteastriver.com/archives/5313
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Double-under and triple-under practice for 10 minutes, at least.
You must work on DOUBLES!
For Time:
100 pullups
100 pushups
100 situps
100 air squats
15 minute EMOM / 5 rounds of:
Min 1: 7 Thrusters (Bar,65/55,95/65)
Min 2: 10 Calories on Rower
Min 3: Rest (use time to add weight)
Add weight @ minute 4, 7, 10. Keep weight constant for remaining rounds.
