WOD:
11.04 ”BARBARA”
5 ROUNDS
– 20 Pull Ups
– 30 Push Ups
– 40 Sit Ups
– 50 Air Squats
REST 3 min
12.04 A) Shoulder Press 5-5-3-3-1-1 ( Build Up)
B) WOD: 5 ROUNDS
– 500/400m Row
– 75 Double Unders
13.04 A) Snatch 3-3-3-2-2-1-1-1 (Build Up)
B) WOD: FOR TIME
CrossFit Q Final Event 5
– 30 cal Row
– 20 Burpee Box Jump Over 24/20″
– 10 Snatches @ 83/60 kg
CAP:7
14.04 A) WOD: 10 min EMOM:
Min 1: 6 T2B
Min 2: 6 Front Squats @60/40kg
REST 2 min
B) WOD: 8 min EMOM:
Min 1: 8 T2B
Min 2: 3 Squat Cleans @75/50kg
15.04 FOR TIME PARTNER WOD
– 700m Run
– 100 Russian KB Swings @32/24kg
– 700m Run
– 100 Walking Lunges
– 700m Run
– 300 Double Unders
– 700m Run
– 100 Burpees
– 700m Run
16.04 Teams of 3:
27 min AMRAP
– 4 Wall Balls @9/6kg
– 4 Devil Press @2×15/10kg
– 8/6 cal Row Sprint
Rotate per full round.
17.04 EASTER – CLOSED
STRENGTH:
11.04
A) 1RM Deadlift
B) Banded Kb Biceps curls
13.04
A) 1 RM Bench press
B) Towel pull ups
WEIGHTLIFTING:
12.04
Muscle snatch 5×2
Snatch 2 reps
Snatch Pull 5×3
14.04
Clean Deadlift 5 sec up and down
Clean+ Jerk 1+1
Front Squats 5×2
