Sunday, April 20 – Saturday, April 26

Posted on April 20, 2014 by Anna Follman
Sunday, April 20 – Saturday, April 26

CrossFit Eden Prairie

Sunday, April 20 – No Class

 

Monday, April 21

WOD: For Time

“Filthy Fifty” (compare to 12/2/13)

  • 50 Box Jumps (20/24)
  • 50 Jumping Pull-Ups
  • 50 KB Swings (35/55)
  • 50 Walking Lunges
  • 50 Knees to Elbows
  • 50 Push Press (33/45)
  • 50 Back Extensions
  • 50 Wall Balls (14/20)
  • 50 Burpees
  • 50 Double Unders

 

Tuesday, April 22 

Strength: Back Squat

EMOM for 10 Minutes

  • 3 Reps at 75% of 1 RM

WOD: 15 Minute AMRAP

3-6-9-12-15-18-21…

  • Thrusters (83/115)
  • Chest to Bar Pull-Ups

 

Wednesday, April 23

Skill Work: Snatch Drills

WOD: EMOM for 12 Minutes

  • 2 Snatch (93/135)
  • 5 Bar-Facing Burpees

 

Thursday, April 24

Strength: 1 Clean + 1 Hang Clean + 1 Hang Power Clean

  • 5 sets

WOD: 4 Rounds for Time

  • 3 Clean (133/185)
  • 10 HSPU
  • 400 Meter Run

 

Friday, April 25

Skill Work: Skin the Cat

Strength: Strict Press

  • 4×3

WOD: Max Efforts for Time

  • 500 Meter Row
  • 400 Meter Run
  • 500 Meter Row
  • 400 Meter Run

*Rest precisely 2 minutes between each movement

 

Saturday, April 26

Partner WOD: 30 Minute AMRAP

10/10/10/10, 20/20/20/20, 30/30/30/30, 40/40/40/40, 50/50/50/50…

  • KB Swings (35/55)
  • Lunges
  • Burpees
  • Sit-Ups
  • Getting Started

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