04.13.24

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 Part 1: Within 10 minutes:
1 Split Jerk @ Max Load
*Build to a heavy single for the day in 10 minutes

youtube.com/watch?v=QIUyJVyoj04

Suggested Strength Build up
3 reps @ 50-60%
2 reps @ 65%
2 reps @ 75%
1 rep @ 80%
*Remainder of build up as singles

Strength Part 2:
Max Shoulder to Overheads @ 60%
*AMRAP UB @ 60% 1RM of A x 1 attempt - taken from a rack

“Alternate”
4 rounds for time with a partner:
60/48 cal Echo Bike - switching every 15/12 cal
40 Alternating DB snatches @ 50/35lb (22.5/15kg) - switching every 10 reps
30 total HSPU - (10 must be strict, other 20 can be kipping) - switch as desired

Time Cap: 28 minutes

Top Scores: Sub 22 min


Scaled
4 rounds for time:
48/36 cal Echo Bike - switching every 12/9 cal
40 Alternating DB snatch 35/25lb (15/11kg) - switching every 10 reps
30 Kipping HSPU - swtich as desired

Beginner
4 rounds for time:
36/28 cal Echo Bike - switching every 9/7 cal
24 Alternating DB snatch 25/15lb (11/7kg) - switching every 6 reps
20 Push ups - switch as desired