Mon 4/27 – Fri 5/2

Large class size means its definitely Summer #cfa #crossfitaddiction

A video posted by crossfit addiction (@cfaddiction) on

Say goodbye to boring workouts!
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Monday

Back Squat (12×2 EMOM)
Deadlift (12×1 EMOM)

Workout
4 Sections
4.5 minutes each section with 30 sec rest
Section 1: 10 DB Lunges+20 DU
Section 2: 10 Box Jump+10 KB Swing
Section 3: 10 Ring Rows+10 Wallball
Section 4: 10 Cal Row+10 Burpee

Tuesday

Power Snatch (8×1 EMOM)
1 snatch + 1 c&j EMOM. 2 bars.
Squat Snatch (8×1 EMOM)
Clean and Jerk (8×1)

CrossFit Games Open 15.5 (Time)
For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#

Wednesday

Buy-In WOD
Row 500m
Run 400m

Then:
“The Seven”
7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups

Thursday

“Nasty Girls”
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
or
“Nate”
20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#

Friday

Box Squats (5×5 NOT EMOM)
OR
Bench Press (5×5 NOT EMOM)

“Filthy Fifty”
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Saturday

Front Squat (3 rep max)
team has 10 min to establish total 3 rep max. girls 1.5x

MetCon
15 sled pushes
team run 400m
50 trap bar deadlift
row 100 cal
100 tire flips