April 1

CrossFit Group

Strength

Push Press - Heavy Single

MetCon

3 Rounds of:

7 Deadlift

7 Hang Power Clean

7 Jerk

(135/95)

Weightlifting Group

4 x 1 Power Snatch + 1 Snatch

4 x 1 Rack Jerk

3 x 3 Back Squat (Same weight as last weeks doubles)

March 31

Very similar to how I teach the Kipping Muscle Up

Strength

Heavy Single - Clean

MetCon

21-15-9

KB Swing

Toes To Bar

Goblet Squat

(1.5/1)

March 28

CrossFit Group

A. 3 x 3 Deadlift

B1. 2 x 35 UB Wall Ball

B2. 2 x 20e Single Arm KB Swing

C. 3:00 Max Distance Sled Push

or 

Open WOD 14.5

Weightlifting Group

3 x 2 Pause Jer

3 x 1 Jerk

3 x 10 Bent Over Row

March 27

CrossFit Group

Skill Work

EMOM 5:00

25 Double Under or :40 ME Double Under

MetCon

4 Rounds of:

400m Run

20 Step Ups

Weightlifting Group

4 x 1 3-Position Clean (Hip, Hang, Floor)

3 x 2 Front Squat @ Clean PR

3 x 3 Clean Pull (pause BK)

March 26

Strength

A1. 3 x ME Strict Pull Up

A2. 3 x ME HSPU

MetCon

10 Rounds of:

7 KB Swing

10 Sit Up

March 25

CrossFit Group

Strength

3 x 1 Hang Power Snatch + 2 OHS

MetCon

AMRAP 10:00

3 Power Snatch (135/95)

5 Burpee

Weightlifting Group

4 x 1 3-Position Snatch (Hip, Hang, Floor)

3 x 2 Back Squat

3 x 3 Snatch Push Press

March 24

Strength

3 x 3 Push Press + 1 Push Jerk

MetCon

EMOM 10:00

3 Front Squat (185/115)

5 Burpee