April 2019

Power Snatch to Hang Power Snatch E3MOM (TNG, hands stay on bar)5 Power Snatch to 4 Hang Power Snatch 4 Power Snatch to 3 Hang Power Snatch 3 Power Snatch to 2 Hang Power Snatch 2 Power Snatch to 1 Hang Power Snatch 14min AMRAP: 200m Run (1pt/rep for 100m) or 12/10cal Row 4 Power Snatch 115/75 RX+ […]

“Team Seven” 28min AMRAP:Partner A = 7 Handstand Push-Ups MRX 2/4″ rise Partner B = 7 Thrusters 135/95lbs MRX 95/65 Partner A = 7 Knees to ElbowsPartner B = 7 Deadlifts 245/165lbs MRX 205/135 Partner A = 7 Burpees Partner B = 7 Kettlebell Swings 30/24kgs MRX 24/20kgs Partner A = 7 Pull-Ups ——————————————————————*Partner B

Bench Press build up for 20 Rep Max E3MOM 5/10 – 5 – 2 – 1 – 20rep max attempt “What Goes Up Must Come Down” by DB For Time: Double Unders 20 – 40 – 60 – 40 – 20Barbell Push-Ups 10 – 20 – 30 – 20 – 10Front Squats 5 – 10

“JACKIE” For Time: 1000m Row50 Thrusters 45/35lbs 30 Pull-ups

SumoDeadlift E3MOM 9 – 7 – 5 – 4 – Max Reps 21-15-9 Reps For Time of: Sumo Deadlifts 225/155 RX+ 275/185 MRX 185/125 Kettlebell Step Ups 24/20″ MRX 20/18″Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 WallBall Sit-Ups (unanchored) 20/14/10lbs Core & Skill Development 10 Turkish Get-Ups Right Arm10 Turkish Get-Ups Left Arm20 Renegade Rows

Randy For Time:75 Power Snatches 75/55lbs MRX 65/45 OR Isabel (power or squat) For Time: 30 Snatches 135/95lbs MRX 95/65 OR For Time: 100 DB/KB Snatches Alternating Arms 50/35 MRX 40/25 CFHSV Running & Endurance WOD: 1000m run, rest 3 minutes 5 x 200m sprints, 100m recovery walk between efforts 1000m run, rest 3 minutes

Team WOD: In 2 Athlete teams: In Order For Time: 60 Calorie Assault Bike or Row (non-working partner in bottom of Kettlebell Goblet Squat)60 Power Clean (non-working partner in Front Rack) 60 WallBall Shots (non-working partner in plank position w/feet on wallball)600m Run (one partner carrying wallball) 60 Pull-ups RX+ Chest to Bar Pull-Ups (non-working partner hang

Tester “Fast 50’s” by DB For Time:50 Pull-Ups or 50 Chest to Bar Pull-ups Rest 2min 50 Handstand Push-Ups or 50 Hand Release Push-Ups Rest 2min 50 Bodyweight/75% BW Deadlifts Rest 2min 50 GHD Sit-Ups or 50 Anchored Sit-Ups Rest 2min 50 Kettlebell Swings 24/16 or 32/24 or 20/12kgs Rest 2min 50 Double Unders Rest 2min 50 Calorie Row or 50cal Assault Bike

Back Squats 2 Rep Build Up E2MOM 2 – 2 – 2 – 2 – 2 – 2 – 2 3 Sprint Rounds For Time: 8 Sumo Deadlift High Pull 95/65 RX+ 115/80 MRX 75/55 9 Thrusters10 Toes to Bar 200m Run or Row or 0.5km Assault Bike Rest 2min 200m Sprint Row or Run or 0.5km Assault Bike 10 Toes to Bar9

HAPPY EASTER CrossFit Huntsville! All classes are canceled in observance of Easter.