April 23rd – 30th

Monday

Every 1 min for 8 mins.
2 Snatches, pick load

Complete as many rounds as possible in 12 mins of:
Run, 400 m
50 Toes-to-bars
40 Overhead Squats, 115/75 lbs
then...max rep Handstand Push-ups in remaining time

Tuesday

Every 1:30 for 9 mins.
1 Power Clean + 2 Front Squats + 1 Jerk, pick load

10 rounds for time of:
2 Power Cleans, 155/105 lbs
2 Front Squats
2 Shoulder-to-Overheads
20 Double Unders

Wednesday

Press 5-5-5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets.

21-15-9 reps, for time of:
Sit-up
Thruster, 45/35 lbs
then...STRAIGHT INTO
9-15-21 reps, for time of:
Hang Squat Snatch, 45/35 lbs
Box Jump, 24/20 in

Thursday

BADGER
3 rounds for time of:
30 Squat Cleans, 95/65 lbs
30 Pull-ups
Run, 800 m

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq on December 11th, 2007.

Friday

Front Squat 5-5-5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets.

For time:
10 Wall Climbs
20 Overhead Squats, 115/75 lbs
30 Kettlebell Sumo Deadlift High-pulls, 53/35 lbs
40 Burpees
50 Kettlebell Swings
60 Walking Lunges
70 Double Unders

Saturday

2018 CROSSFIT GAMES QUALIFIER WORKOUT 3 - TEENS 16-17 / MASTERS 35-54 done with a partner. Scale handstand walk to bear crawls.

Complete as many rounds as possible in 20 mins of:
50 Wall Balls, 20/14 lbs, 10/9 ft
100 Double Unders
Handstand Walk, 50 ft
100 Double Unders
50 Row Calories
100 Double Unders
Handstand Walk, 50 ft
100 Double Unders

Split work as desired.

Sunday

CINDY
Complete as many rounds as possible in 20 mins of:

5 Pull-ups
10 Push-ups
15 Air Squats

Monday

Back Squat (Low Bar) 3-3-3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets.

For time:
Run, 600 m
-- then --
5 rounds of:
6 Clean & Jerks, 115/75 lbs
6 Thrusters
-- then --
Run, 600 m