Programming: Week of April 18

Monday

WOD

A.
TRI Strength: Snatch
– drop and reset

B.
5 Rounds for time:
400m Run
10 Overhead Squats (135 / 95)


Tuesday

WOD

A.
TRI Strength: Power Clean to Push Jerk
– touch and go

B.
For time:
50 Clean and Jerks (135 / 95)
– every minute on the minute stop and do 5 CTB Pullups

B.
Coach led mobility


Wednesday

WOD

A.
TRI Strength: Back Squat

B.
5 Rounds for time:
60 Double Unders
20 Burpees (24″ / 20″)
20 Steps Overhead Plate Lunge (45 / 25)
– 10 steps each leg

B.
Coach led mobility


Thursday

WOD

A.
AMRAP in 25
Row for Cals (20 / 15)
15 KB Swing – AHAP
1 Rope Climb
400m Run

B.
Coach led mobility


Friday

WOD

A.
TRI Strength: Squat Clean
– touch and go

B.
“2014 CrossFit Games Regionals Event 4”
21-15-9-6-3
Strict Handstand Pushup
Front Squat (195 / 125) – from floor
Bar Facing Burpees

Chassity Martin: 14:56 for 10th place in the Mid Atlantic


Saturday

WOD

For time:
30 Bar Facing Burpees
800 Meter Run
15 Power Snatch (115 / 80)
1 Mile Run
15 Power Snatch (115 / 80)
800 Meter Run
30 Bar Facing Burpees