April 2014

Strength:

Make up for Front Squat or Bench Press
Bench Press
8@60%
8@65%
6@75%
6@75-80%
4@85%
2@90%
2@90+%

AMRAP@80%
Rest 2 minutes between sets
OR
Front Squats
If you completed all lifts last week, add 2.5-5% to each set, record your new numbers.
6@65-70%
4@75-80%
2@85-90%
3@80-85%
2@85-90%
2@90-95%
6@75-80%
Rest 2 minutes between sets
OR
Deadlift
10@60%
8@65%
6@72.5%
6@77.5%
4@85%
2@87.5%
8@70%
rest 2 minutes between sets

WOD:

12 Minute AMRAP
15 Power Cleans (135/95)
50 Double Unders

Strength

Snatch
10 minutes to build to your first weight
then
Every 2 minutes
2 sets – 1 Snatch @ 90% of 1RM
3 sets – 3 Snatch’s @ 75%
3 sets – 5 Snatch’s @ 55-65%
Perform 3 Snatch’s @ 50% for every missed lift

WOD:

3 Rounds
200m Ball Run (30/20)
20 Ball Slams (30/20)
1 Minute Rest

Cashout:

Roll Calves!

Strength:

Bench Press
8@60%
8@65%
6@75%
6@75-80%
4@85%
2@90%
2@90+%
AMRAP@80%
Rest 2 minutes between sets

WOD:

21-15-9
KB Snatch (53/35) (per arm)
TTB

Strength:

Bench Press
8@60%
8@65%
6@75%
6@75-80%
4@85%
2@90%
2@90+%
AMRAP@80%
rest 2 minutes between sets

WOD:

21-15-9
KB Snatch (53/35) (per arm)
TTB

Strength

Make up for Front Squat or Bench Press
Bench Press
10@55%
8@60%
8@70%
6@75%
4@80%
4@85%
AMRAP@75%
rest 2 minutes between sets
OR
Front Squat
If you completed all lifts last week, add 2.5-5% to each set, record your new numbers.
6@65%
4@75%
2@85%
3@80%
2@85%
2@90%
6@75%
Rest 2 minutes between sets
OR
Deadlift
10@60%
8@65%
8@70%
6@75%
4@80%
2@85%
8@67.5%
rest 2 minutes between sets

WOD:

10 Snatches (115/75)
30 Wall Balls (30/20)
10 Snatches (115/75)
30 Clapping Pushups
10 Snatches (115/75)
30 Russian KB Swings (73/53)