4-25-19 WOD

Hang Squat Clean 3 Rep Max *You should hang onto the bar for all 3 reps in a row. Focus on catching the bar as high as you can before riding the bar down into your squat with tension. THEN 7 Rounds for Time: 20/15 Calorie Row 3 Squat Cleans (185/125#) *Alternate on the row

4-24-19 WOD

10 Minute EMOM: 3 Bench Press @ 75% of 1RM THEN For Time: 21-15-9 Bar Facing Burpees GHDSU (scale to abmat situps with med ball) **** warning – if you are newer to GHDSU or haven’t in a long time, please scale to abmat*** *Rest until the 10:00 mark and repeat! *There is an 8

4-23-19 WOD

Overhead Squat 15 Rep Max *Work up to a heavy set of 15 today. This should be 4-6 total sets of 15 reps starting with the empty bar, working up in weight each set. Focusing on time under tension and stability over a number of reps. THEN 3 Rounds for Time: 400m Run 20 Air

4-22-19 WOD

Deadlift 5 x 5 @ 65% of 1RM *Work on some positioning and time under tension. These shouldn’t be too terribly heavy. All sets should be at the same weight. THEN 5 Rounds for Time: 50 Double Unders 8 Muscle Ups 5 Muscle Cleans (155/105#) 50’ Dumbbell/Kettlebell Farmers Carry (70/50#) 1 Minute Rest Time Cap

4-19-19 WOD

Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD

4-18-19 WOD

Snatch 3 x 1 @ 80% of 1RM *Work up to 80-85% and hit 3 singles there. Work on technique today. This should be heavy but you should feel like you’re technically sound and could have lifted just a little heavier for the day. THEN For Time: 21-15-9 Deadlifts (225/155#) Overhead Squats (135/95#)

4-17-19 WOD

Bench Press 5-5-5-5-5 *5 Strict Pull Ups after each set *Work up to a heavy set of 5 for the day. Do 5 Strict Pull Ups after each set. Use a band if needed and really work on a full range of motion. THEN With a Partner, For Time: 100/80 Calorie Row 50 Strict Handstand

4-16-19 WOD

Front Squat 5 x 1 @ 85% of 1RM *These should be fairly heavy singles today. You can do these all at the same weight or add a little weight each set, but try to do them all right above your squat clean max. THEN 10 Rounds (ea) for Time with partner: 3 Power Cleans

4-15-19 WOD

Snatch Grip Push Press + 3 Overhead Squats (20 Minutes) 1-1-1-1-1 *Work up to a heavy single for the day. These are from a rack and from the back. You will be somewhat limited by what you can press. Focus on positioning, staying balanced, and pressing up on the bar the whole time in the

4-12-19 WOD

Power Clean and Push Jerk 2-2-2-2-2 *Work up to a heavy double for the day. Drop the bar in between reps. Work on a good lockout in the catch of the push jerk and not having to press more once receiving the bar. THEN 15 Minute AMRAP: 60 Kettlebell Swings (53/35) 400m 40 Toes to

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