Wednesday 4.25.18

Essentials:
A.
3 Sets
Frankenstein Front Squat x 10-12 reps
Build in weight each set
On the 4min Marks

B.
Yearly Benchmark
Crossfit Open 11.6/12.5/18.5
7min AMRAP
Thruster x 3 reps 65/45
Jumping Chin over bar pull ups x 3 reps
Thruster x 6 reps
Jumping Chin over bar pull ups x 6 reps
Thruster x 9 reps
Jumping Chin over bar pull ups x 9 reps
Thruster x 12 reps
Jumping Chin over bar pull ups x 12 reps
Thruster x 15 reps
Jumping Chin over bar pull ups x 15 reps
Thruster x 18 reps
Jumping Chin over bar pull ups x 18 reps
…Then rounds of 21…Then rounds of 24…and so on

Fitness:
A.
3 Sets
Frankenstein Front Squat x 10-12 reps
Build in weight each set
On the 4min Marks

B.
Yearly Benchmark
Crossfit Open 11.6/12.5/18.5
7min AMRAP
Thruster x 3 reps 100/65
Chest to Bar x 3 reps
Thruster x 6 reps
Chest to Bar x 6 reps
Thruster x 9 reps
Chest to Bar x 9 reps
Thruster x 12 reps
Chest to Bar x 12 reps
Thruster x 15 reps
Chest to Bar x 15 reps
Thruster x 18 reps
Chest to Bar x 18 reps
…Then rounds of 21…Then rounds of 24…and so on

Performance:
A.
3 Sets
Bottom Up Front Squat x 10-12 reps
Build in weight each set
On the 4min Marks

B.
Yearly Benchmark
Crossfit Open 11.6/12.5/18.5
7min AMRAP
Thruster x 3 reps 100/65
Chest to Bar x 3 reps
Thruster x 6 reps
Chest to Bar x 6 reps
Thruster x 9 reps
Chest to Bar x 9 reps
Thruster x 12 reps
Chest to Bar x 12 reps
Thruster x 15 reps
Chest to Bar x 15 reps
Thruster x 18 reps
Chest to Bar x 18 reps
…Then rounds of 21…Then rounds of 24…and so on