All posts by Kaizen

CrossFit WOD, April 21, 2018

04/21/2018

FITNESS
Metcon (AMRAP – Rounds)
EMOM(20)
(1)5 Thruster
(2) 10 Front Squat
(3) 15 Deadlift
(4)REST

all at same weight.

Level 1
Metcon (AMRAP – Rounds)
EMOM(20)
(1)6 Thruster(95/65)
(2) 12 Front Squat(95/65)
(3) 18 Deadlift(95/65)
(4)REST

all at same weight.

Level 2
Metcon (AMRAP – Rounds)
EMOM(20)
(1)6 Thruster(145/100)
(2) 12 Front Squat(145/100)
(3) 18 Deadlift(145/100)
(4)REST

all at same weight.

CrossFit WOD, April 20, 2018

04/20/2018

FITNESS
Metcon (AMRAP – Rounds and Reps)
Partner WOD:

AMRAP(20)
30 Calorie Row
30 Step Up
30 Snatch
30 Burpee

Level 1
Metcon (AMRAP – Rounds and Reps)
Partner WOD:

AMRAP(20)
50 Calorie Row
50 Box Jump Over(24/20)
50 Squat Snatch(95/65)
50 Synchro Bar Facing Burpee

Level 2
Metcon (AMRAP – Rounds and Reps)
Partner WOD:

AMRAP(20)
50 Calorie Row
50 Box Jump Over(24/20)
50 Squat Snatch(135/95)
50 Synchro Bar Facing Burpee

CrossFit WOD, April 19, 2018

04/19/2018

FITNESS
Metcon (AMRAP – Reps)
AMRAP(15)
80-60-40-20
Single Under
40-30-20-10
Sit Up

*Remaining Time Max Knee Push Up

Level 1
Metcon (AMRAP – Reps)
AMRAP(15)

150-120-90-60-30
Single Under
50-40-30-20-10
Sit Up

*Remaining Time Max Hand Release Push Up

Level 2
Metcon (AMRAP – Reps)
AMRAP(15)

"ANNIE"

50-40-30-20-10
Double Under
Sit Up

*Remaining Time Max Handstand Push Up

CrossFit WOD, April 18, 2018

04/18/2018

FITNESS
Metcon (Time)
30-20-10
Wall Ball
KB SDHP

Level 1
Metcon (Time)
40-30-20-10
Wall Ball(20/14)
SDHP(75/53)

Level 2
Metcon (Time)
40-30-20-10
Wall Ball(30/20)
SDHP(95/65)

CrossFit WOD, April 17, 2018

04/17/2018

Front Squat (1 Rep Max)

FITNESS
Metcon (AMRAP – Reps)
AMRAP(9)
Ascending Ladder
3 Front Squat
3 Ring Row
6 Front Squat
6 Ring Row

9,9/12,12/15,15 etc…..

Level 1
Metcon (AMRAP – Reps)
AMRAP(9)
Ascending Ladder
3 Front Squat(95/65)
3 Pull Up
6 Front Squat
6 Pull Up

9,9/12,12/15,15 etc…..

Level 2
Metcon (AMRAP – Reps)
AMRAP(9)
Ascending Ladder
3 Front Squat(135/95)
3 Bar Muscle Up
6 Front Squat(135/95)
6 Bar Muscle Up

9,9/12,12/15,15 etc…..

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