Author Archives: SaltWater CrossFit

Friday 04.29.16

STRENGTH – SNATCH

3 – 3 – 2 – 2 – 1 – 1

WOD

30 Lateral Barbell Burpees

400 m Run

15 Power Snatches (115/80)

800 m Run

15 Power Snatches (115/80)

400 m Run

30 Lateral Barbell Burpees

Thursday 04.28.16

STRENGTH:

Bench Press

5 – 5 – 5 – 5 – 5

WOD:

8 min AMRAP:

30 second L-sit

2 Rope Climbs

Scaled: 10 PLU & 5 T2B

  • 2 min rest

8 min AMRAP:

8 Hang Power Cleans (165/115)

8 Front Rack Walking Lunges (165/115)

  • 2 min rest

8 min AMRAP:

40 DU (120 sing)

12 HSPU

 

Wednesday 04.27.16

WOD:

For Time :

21 – 18 – 15 – 9 – 6 – 3

Power Snatch (75/55)

200 m Run

Strength/Accessory

12 min EMOM:

Even min: 8 Strict Press

Odd min: 8 – 10 Romanian

Deadlifts

Tuesday 04.26.16

Warm – up:

2 Rounds

10 PU

20 Air Squats

30 DU

WOD:

Run 1 mile

21 SDLHP

21 Front Squats

Run 800 m

15 SDLHP

15 Front Squats

Run 400 m

9 SDLHP

9 Front Squats

Rx = (115/75)

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