04.12.24

April 13th // Astronaut Game’s @ No Ceiling’s CrossFit
Support your fellow members that are partipating!

April 20th // Festivus Games
Details and Register here!

April 27th // Community Workout @ Great Raft Brewing
Details and FB Event!

Strength: Every 90 seconds for 12 minutes (4 alternating sets):
Set 1: 6 Front Squats
Set 2: Max Lean away strict pull-ups

NOTES:
- Front Squat: Start around 60% 1RM; then build each set to a heavy 6 for the day leaving 5-10# in the tank
- Strict Lean Away Pull-Ups: AMRAP (-1), Target of 4-6 reps each set

“Midline Madness”
Every 2 minutes x 5 sets
90 sec clock to complete:
10 bar facing burpees
Max rep thrusters in remaining time

Sets 1+2 at 95/65lb (43/30kg)
Sets 3+4 at 115/80lb (52/36kg)
Set 5 at 135/95lb (61/43kg)
Masters RX: 75/55lb (34/25kg), 105/75lb (48/34kg), 115/80lb (52/36kg)

Top Scores: 65+ reps
Minimum goals: 35 reps

Scaled
Every 2 minutes x 5 sets
90 sec clock to complete
8 bar facing burpees
max rep thrusters in remaining time

Sets 1+2 at 65/45lb (30/20kg)
Sets 3+4 at 75/55lb (34/25kg)
Set 5 at 95/65lb (43/30kg)

Beginner
Every 2 minutes x 5 sets
90 sec clock to complete
6 bar facing burpees
max rep thrusters in remaining time

Sets 1+2 at 45/35lb (20/15kg)
Sets 3+4 at 55/40lb (25/18kg)
Set 5 at 65/45lb (30/20kg)