CrossFit & Fitness Gym | North Seattle

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WOD’S for April 12th-17th

Monday, 4/12
Clean Complex
Every :90 x 8 Sets
Clean lift-off Pause :02 +
Halting Clean DL Pause :02 +
Power Clean
Build in weight                                                                                                                                                                                                                                                                                                                 
CONDITIONING:
For Time
15 Sit ups
35 Double unders
2-4-6-8-10
Power cleans
Bar load – 115/85 95/65 75/55
8 minute time cap

Tuesday, 4/13
Back Squat
1 RM
E2MOM x 8 minutes
1×8 @ 40%
1×5 @ 50%
1×3 @ 60%
1×2 @ 70%
E3MOM x 12 minutes
1×1 @ 80%
1×1 @ 90%
1×1 @ 95%
1×1 @100% or new PB

Wednesday, 4/14
AMRAP 15
3 Rounds
40/30 Calories, Row
5 Turkish get ups (each arm)
-into-
Max – Calories, Echo
KB load – 35/26 26/18 18/10

Thursday, 4/15
Push Press
1 RM
“E2MOM x 8 minutes
1×8 @ 40%
1×5 @ 50%
1×3 @ 60%
1×2 @ 70%
E3MOM x 12 minutes
1×1 @ 80%
1×1 @ 90%
1×1 @ 95%
1×1 @100% or new PB

Friday, 4/16
EMOM x 20 minutes
Score is total reps
:40 HRPU
:40 Double unders/Singles
:40 T2B Fx: T2Rig L: Sit ups
:40 Wall balls
20/14 14/10 10/6

Saturday, 4/17
Teams of Two
Can break it up anyway you
like, but must be 50-50.
The 400m runs must be
completed together.
50 Deadlifts
400m run
50 Push jerks
400m run
50 Pull ups Fx: JPU/Inverted row
400m run
50 Lateral burpees
400m run
Bar load – 135/95 95/65 75/55
20 minute time cap