WORKOUT OF THE DAY
May 1!

Strength:
DB Strict Press: 8-8-8-8

Conditioning:
5 min EMOTM:
10 Burpees
7 Hollowrocks

Then:

5 min EMOTM:
5 HSPU
10 Box Jumps (24/20″)

Buy Out:
30 Pull-ups

April 30

Strength:
Chin-ups: 3 x Max Effort

Conditioning:
5FT:
10 SDLHP (95/65#)
20 Wallballs

April 29

Strength:
Front Squat: 3-3-3-3-3 @ 75-80%

Conditioning:
12 min AMRAP:
5 Toes-to-Bar
10 Push-ups
30 Double-Unders

April 28

Strength:
15 min to establish 3RM Power Clean

Conditioning:
2 Rounds, for time:
800m Run
15 Clean & Jerk (135/95#)

HERO WOD: “JACK”

Hero WOD:

Jack
20 min AMRAP:
10 Push Press (115/75#)
10 KB Swings (24/20kg)
10 Box jumps (24/20″)

April 25

Strength:
Floor Press: 5-5-5-5-5-5-5

Conditioning:
Tabata:
HR Push-ups
Russian Twists
Box Jump Overs
Sit-ups

April 24

Strength:
Back Squat: 10-10-10-10 (Heavy)

Conditioning:
4 RFT:
250m Row
50 Air Squats

April 23

Strength:
15 minutes to establish a 1RM Power Snatch

Conditioning:
10 min EMOTM:
2 Power Snatch (70-75% of 1RM)
5 Burpees over-the-bar

PROGENEX Day!

Tuesday is PROGENEX Day at CrossFit Hierarchy!

We are the only Progenex retailer in the District, and many of our athletes benefit from the Progenex line of protein and recovery supplements.

Our man Pierre of Progenex will be in the house during tomorrow’s evening classes to sample all things Progenex as well as talk you through the elements of recovery and protein supplementation. Come get your questions answered so you can decide if protein shakes are something you would like to explore and potentially include in your workout regimen.

WOD:

Strength:
Deadlift: 3-3-3-3-3 @ 75-80%

Conditioning:
12 min AMRAP:
10 Deadlifts (205/135#)
15 Wallballs (20/14#)
30 DU

Heavy Fran

Skill Work:
Kipping

Conditioning:
Heavy “Fran”
21-15-9
Thrusters (115/75#)
Pull-ups

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