Make Up Day.
Sign up for the Support Your Local Box at home competition today at: https://games.crossfit.com
Author: Crossfit the Ville'
Thursday, April 2nd
Warmup: Snatch Balance 5×2
then,
Overhead Squats 5×2@90% 1RM
then,
10:00 amrap of:
10-Power Snatch (75/55)
15-Box Jumps (24/20)
Wednesday, April 1st
Skill Practice: Double/Triple Unders
then,
Buy in: 200 Singles
12 Rounds of:
5-Pullups
10-Pushups
15-Squats
OR
6 Rounds of:
5-Bar Muscle Ups
20-Pushups
30-Squats
Cash Out: 200 Singles
for time.
Tuesday, March 31st
Warmup: Hollow Rock 3x:30 & Superman Extensions 3×10/side
then,
Deadlifts 4×4@85% 1RM
then,
3 Rounds for time of:
15-KB SDHP’s (53/35)
50ft Waiters Walk, Right Arm
50ft Farmers Walk, Left Arm
15-KB SDHP’s
50ft Waiters Walk, Left Arm
50ft Farmers Walk, Right Arm
then,
20:00 Row/BIke/Jog at moderate pace.
Monday, March 30th
Make Up Day.
Sunday, March 29th
Front Squat 4×4@85% 1RM
Shoulder Bridge 4×4
then,
20-Power Cleans (95/65) (RX+ 115/75)
10-“wall-less” 2 for wall balls (20/14) (squat, throw ball in the air, squat again before catching ball)
20-Squat Cleans
10-wall-less 2 for wall balls
20-Thrusters
10-wall-less 2 for wall balls
for time.
Saturday, March 28th
Bench Press 4×4@85% 1RM
Strict CTB Pullups 4×4
then,
15:00 amrap of:
40-Double Unders
20-Pushups
10-Ring Rows
Friday, March 27th
Back Squat 4×4@85%1RM
Hamstring Curl 4×8
then,
5 Rounds for time of:
10-Alternating Step Ups Per Leg
12-T2B
14-KBS (53/35)
Thursday, March 26th
Make Up Day.
*If you haven’t already please find the Crossfittheville Facebook page and the private group created for Ville members. We will be sending at home workouts through this group. If you cannot get on Facebook please let us know and we will email them to you.
Wednesday, March 25th
Push Press 4×4@85% 1RM
Barbell Rows 4×4@85% 1RM
then,
100 Burpees for time.
*compare to 6/7/19
then,
2 Mile Fun Run (not timed).
*If you haven’t already please find the Crossfittheville Facebook page and the private group created for Ville members. We will be sending at home workouts through this group. If you cannot get on Facebook please let us know and we will email them to you.
