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WOD 042418: Farmers Carry Things.


CrossFit: Strength: Back Squats 5 @ 50% 10 @ 60% 8 @ 70% 6 @ 75% 4 @ 80% 2 @ 85% Conditioning: 3 RFT 100m Farmer Carry 2x(24/16) (Try not to Put down weights) 15/12 Cal Bike 20 Front Rack Lunges (95/65) 15 T2B RX+: 20 Front Rack Lunges (135/95) Hybrid: WOD 1: W1

CrossFit:
Strength:
Back Squats
5 @ 50%
10 @ 60%
8 @ 70%
6 @ 75%
4 @ 80%
2 @ 85%

Conditioning:
3 RFT
100m Farmer Carry 2x(24/16) (Try not to Put down weights)
15/12 Cal Bike
20 Front Rack Lunges (95/65)
15 T2B

RX+:
20 Front Rack Lunges (135/95)

Hybrid:
WOD 1:
W1 – 18min AMRAP
40 Cross Body Mountain Climbers
30 Double Unders – 90 S / 15 SSD
20 Jump Squats
10 Man Makers

WOD 2:
3 RFT
100m Farmer Carry 2KB
(Try not to Put down weights)
15/12 Cal Bike
20 1KB Front Rack Lunge 15 V-Ups

BootCamp:
WOD 1:
20 Min AMRAP
40 Boat Pose Bicycles
30 Double Unders – 90 S / 15 SSD
20 Jump Squats
10 Man Makers

WOD 2:
$$$$$$$$ Opposite Tabata$$$$$$
Banded Deadbug
Alt Supermen
THEN 3x each
Partner Banded Sprints (turf/room) + 25 Air Squats

Barbell Mechanics:
Muscle Snatch – demo video
(5) x 3 – just the bar – light weight

Tall Snatch – demo video
(5) x 3 – just the bar – light weight

1 Snatch Deadlift + 2 High-Hang Snatch + 1 Snatch
(5) x 1 + 2 + 1 @ work up to a max for the day

Overhead Squats
(5) x 3 work up to a 3 RM for the day

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