Wednesday, April 30th

12 minutes to work to a heavy Hang Clean 3rm
- then
1x3 @ 95% of above
2x3 @ 90%

Hex Bar Deadlift 3

AMRAP in 12
10 Wallballs
10 KB Swings
10 Box Jumps

Tuesday, April 29th

30 Muscle-ups
- 10 minute time cap

Back Squat 3x3

3 Rounds
10 Pull-ups
15 Front Squats (95/65)
20 KB Swings

Monday, April 28th

Skill Work:
HSPUs and Pistols

Power Clean & Push Jerk 1

AMRAP in 4
Power Clean and Push Jerks (135/95) - attack this like it is "Grace"
- Rest 1 minute

AMRAP in 4
Row (Calories)
- Rest 1 minute

AMRAP in 4
Burpees

score = total reps

Saturday, April 26th

Back Squat 10

4 Rounds
10 Push Presses (135/95)
10 Back Squats
400m Run

Friday, April 25th

Bench Press 3x5 (w/ 2 sec pause on chest)

Hang Snatch 2

5 Rounds
250m Row
10 Pull-ups
10 Heavy DB Power Snatches (5L/5R)

Thursday, April 24th

5 Rounds
5 Muscle-ups
5 Touch-n-go Cleans (155+/105+ - must be unbroken)
- take your time. Go for good movement, not speed

Push Press 1

10 Thrusters
50 Double Unders
8 Thrusters
40 Double Unders
6 Thrusters
30 Double Unders
4 Thrusters
20 Double Unders
2 Thrusters
10 Double Unders

Tuesday, April 22nd

Skill Work
Strict HSPUs
Muscle-ups

Power Clean + Front Squat + Jerk

AMRAP in 10
1 Power Clean
1 Front Squat
1 Jerk
1 Burpee
2,2,2,2
3,3,3,3 etc

Saturday, April 19th

3-pos Snatch (above knees, below knees, floor)
- Keep these light (50-75% of 1RM) and work on getting under the bar quickly

Press 5

AMRAP in 12
7 Toes to Bar
7 Shoulder to Overheads
14 Wallballs

Friday, April 18th

"Lumberjack 20"

20 Deadlifts (275/185)
Run 400m
20 KB swings (70/53)
Run 400m
20 Overhead Squats (115/80)
Run 400m
20 Burpees
Run 400m
20 CTB Pull-ups
Run 400m
20 Box jumps (24/20)
Run 400m
20 DB Squat Cleans (45/30 each)
Run 400m

Thursday, April 17th

Power Clean 3 + Push press 3

3 Rounds
10 Power Cleans
20 Pull-ups
30 Burpees

Wednesday, April 16th

Thruster 3

"Anne"
1 Burpee
 - then
5 Rounds
5 Thrusters
10 Walking Lunges
15 KB Swings
 - then
1 Burpee

AMRAP in 5
1 Rope Climb
10 KB Snatches

Tuesday, April 15th

Snatch 1

AMRAP in 8
8 Power Snatches @ 60%
8 Wallballs

5 Rounds
10 HSPUs
10 Pistols

Monday, April 14th

Clean 2

Back Squat 4

100 KB Swings (53/35)
50 Thrusters (45/35)
30 Pull-ups

Saturday, April 12th

Weighted Pull-ups 5x5
- Alternated with 5-10 Ring Dips

Touch-and-go Squat Clean Thrusters 3

21-15-9
Thrusters 95/65
Burpees

Friday, April 11th

Free standing handstand practice.

On the minute for 8 minutes
1 Power Snatch
1 Overhead Squat
1 Snatch

3 Rounds
400m Run
12 Power Snatches (95/65)
21 Wallballs

Thursday, April 10th

On the minute for 8 minutes
Split Jerk 2

Partner workout
5 rounds of:
250 meter row
Shoulder to Overhead (95 / 65)

Partner #1 rows 250m while partner #2 gets as many Shoulder to Overheads as possible.  Then they switch.  Each person does each exercise five times.

Wednesday, April 9th

3 Rounds
1 Legless Rope Climb
20 KB Snatches
20 Pistols

Power Clean 2

Hex Bar Deadlift 3

3 Rounds
10 Pull-ups
10 Deadlifts (250/175)
10 Burpees

Tuesday, April 8th

Hang Snatch
7x2 @ 70-80% of 1RM

Back Squat 5

4 Rounds
10 Front Squats (165/115)
400m Run
- rest 90 seconds

Monday, April 7th

On the minute for 8 minutes
1 Power Clean
1 Front Squat
1 Clean
1 Push Jerk

4 Rounds
15 Box On-and-overs
15 KB Swings
15 Sit-ups

Walking lunges: 3x10 per leg w/ dumbbells

Saturday, April 5th

Every 30 seconds for 5 Minutes
1 Power Clean + 1 Front Squat @ 80% of Clean 1RM

Push Press 3

"Running Fran"
21 Thrusters (95/65)
21 Pull-ups
400m Run
15 Thrusters
15 Pull-ups
400m Run
9 Thrusters
9 Pull-ups
400m Run

Friday, April 4th

Clean & Jerk 1

"2008 CrossFit Games Final WOD"
30 "Squat" Clean & Jerks (155/100)

Thursday, April 3rd

Hang Snatch 2

AMRAP in 10
7 Power Snatches (75/55)
7 Toes to Bar

AMRAP in 5
Muscle-ups
- or
10 Minutes of Muscle-up skill work

Wednesday, April 2nd

Back Squat 6

AMRAP in 12
10 Front Squats (95/65)
10 KB Swings
10 Box Jumps

Abz & Skillz
3 Rounds (not for time)
10 GHRs
15 GHD Sit-ups
Max Strict HSPUs