Monday 5/4 – Saturday 5/9

Saturday team WODs are the best. #sleds #tireflips #trapbar #row #run #crossfitaddiction

A video posted by crossfit addiction (@cfaddiction) on

Be part of a fun community. Schedule a free visit:
freevisitbutton

Monday
Shoulder Press (5-4-3-2-1 EMOM)
Front Rack Lunge (6×6 EMOM)
Metcon (Time)
7 rounds for time
4 deadlifts 225/155
4 power cleans 155/105
4 thrusters 115/75
Every Min, STOP.
odd = 5 pullups
even = 5 burpees

Tuesday
Power Snatch (2 EMOM for 10 MIN)
power OR squat snatch (NOT BOTH)
Squat Snatch (2 EMOM for 10 min)
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Wednesday
Box Squats (10 rep max)
Metcon (Time)
21 Wallballs 20/14
Down & Back Sled
15 Wallballs
Down & Back Sled
9 Wallballs
Down & Back Sled
50 DU’s
40 Slamballs 20/15
30 KB Swings 55/35
20 Box Jumps 24/20
10 Ring Dips

Thursday
Power Clean (5×2 EMOM)
Squat Clean (5×2 EMOM)
Clean and Jerk (5×1 FROM THE HANG EMOM)
Heat (Time)
10-9-8-7-6-5-4-3-2-1
Pullups
Power Cleans 135/95lbs
Flash Pushups
Sprint 200ft

Friday
Bench Press (8×2 EMOM 80%)
Metcon (AMRAP – Rounds and Reps)
AMRAP in 12 min
Row 10 calories
8 Toes To Bar Pullups
4 Burpees

Saturday
Metcon (No Measure)
3 Rounds
1 min at each station, 1 min rest after all stations.
1. hurdle jumps
2. slamballs
3. single-under jump rope
4. situps
5. ground-to-overhead 45/25lb bumper

Reading
1. Cherry Pickin Motha…
2. Mobility: Separating Preparation From Recovery
3. Troubleshooting Anterior Hip Pain
4. Positivity and Perseverance – The Killer Combo