April 2021

21 – 18 – 15 – 12 – 9 – 6 – 3 Reps For Time: (30min cap) Power Cleans 95/65 RX+115/75 MRX 75/55lbs WallBall Shots 20/14lbs to 10/9’ MRX 20/10 to 9’ *200m Run/Row /0.5k Assault Bike after each Round Core Development 21 Reverse Rower Tucks15 Russian Twists 21 V-Ups 15 Russian Twists CFHSV Running […]

3 Sprint Rounds for Time: (18min cap) 400m Run9 Deadlifts 315/215lbs MRX 225/15515 Box Jumps/Step-ups 30/24” MRX 20/18” 21 Chest to Bar Pull-Ups MRX Ring Rows OR 2 RopeClimb 15’ MRX 2 to 10’ or 1 to 15’ Rest 2min **Score is slowest round** Isometric Core Development 30sec Plank Bird Dog Hold L/R 1 min Hollow Hold30sec Plank

Bench Press & Push Press Alternate Lifts E2MOM 10 Bench Press – 8 Push Press 6 Bench Press – 4 Push Press 2 Bench Press – 1 Push Press 6min AMRAP: 9 Barbell Push-Ups MRX Push-ups6 Push Press 115/75 RX+135/95 MRX 95/65 36 Double Unders REST 3min/ Adjust Weight 3min AMRAP: 6 Barbell Push-Ups MRX

EMOM x 4 min: 1 Power Snatch to 1 Hang Power Snatch Rest 2min EMOM x 4min: 1 Hang Power Snatch to 1 Power Snatch Rest 2min 4min Build Up to a 1 RM Hang Power Snatch 6 x 1min Rounds For Reps: 6 Over Bar BurpeesMax Reps Hang Power Snatch 135/95 RX+165/115 MRX 115/75

Front Squat & Back Squat Alt Lifts E3MOM 8 Front Squats – 6 Back Squats4 Front Squats – 3 Back Squats1 Front Squats or Back Squats *athletes choice* 11min AMRAP: 9 Back or Front Squats 135/95 MRX 95/65 10 Toes to Bar or Wallball Sit-ups 20/14lbs MRX 20/10lbs 11 Calorie Row/Assault Bike or 200m Run Pistol & Squat Development 14 Cossack Squats Alternating Legs

HAPPY EASTER, CROSSFIT HUNTSVILLE! All classes are cancelled today.

“Weakness Wake-Up” by DB For Time: (40min cap) 40 Chest to Bar Pull-Ups RX+ Strict C2B MRX Pull-ups Rest 2min 40 Handstand Push-Ups RX+ 40 Strict HSPU MRX Hand Release Push-Ups Rest 2min 40 Deadlifts Bodyweight MRX BW / 80% Rest 2min 40 Wallball Sit-ups 20/14 MRX 20/10lbs Rest 2min 40 Split Jerks (alt ft) 115/75

6 Rounds For Time: (30min cap) 60 Double Unders 20 Barbell Thrusters 75/55lbs MRX 45/35 15 Wallball Sit-ups 20/14lbs MRX 20/10lbs10 Hand Release Push-ups MRX Push-ups Core & Chest Development 25 Dumbbell Bench Press 10 Skin the Cats 25 Band Pull-Aparts 10 Skin the Cats 25 WallBall Leg Lifts CFHSV RUNNING & ENDURANCE WOD: 200m sprint,

In 15 Minutes establish a 1RM weighted Chest to Bar Pull-up; Weighted Pull-Up (chin over bar) & 1 set Unbroken Max Reps Strict Pull-ups *perform in order listed 4min AMRAP: 6 Dumbbell Overhead Lunge (1arm, alt legs) 50/35lbs MRX 35/20lbs3 Muscle-Ups (bar or ring) MRX Chest to Bar Pull-Ups6 Dumbbell Overhead Lunge (1arm, alt legs)