April 11th, Wednesday

April 10, 2018 By Winston Thompson

6 and 7am, noon, 4:30(open gym), 5:30, and 6:30pm

Extra Reading

Cleans crashing at heavier weights

Front Squat (3x3x3+)

70, 80, and 90%

CrossFit WOD (Time)

5 Rounds
15 Toes To Bar
30 Lunge Switches
Run 200 M

April 10th, Tuesday

April 10, 2018 By Winston Thompson

8am, noon, 4:30(open gym), 5:30 and 6:30pm

Extra Reading

Sumo or Conventional

Split Jerk (2x2x2x2x2)

CrossFit WOD(Time)

3 Rounds
10 Pull Ups
15 Ring Dips
20 HSPU
50 Double Unders

April 4th, Wednesday

April 3, 2018 By Winston Thompson

6 and 7am, noon, 4:30, 5:30, and 6:30pm

Extra Reading

Jason Khalipa is better than you(me).

Push Press (5x5x5x5x5)

EMOM 5 Rounds

CrossFit WOD(Time)

21-15-9
Snatch 115//75
HSPU