Strength
EMOM For 10 Minutes
ODD = 3 Push Press @ 85%
EVEN = 3 Strict Pull-ups (weighted heavy)
Conditioning
6 Rounds For Time
5 Push Jerk 185/115lb
10 C2B Pull-ups
40 Double Unders
—Rest 3 minutes
30 GI Janes For Time
Midline
Accumulate 3 min in a GHD Sit-up Hold (weighted for advanced)
WOD Notes: PJ weight should be about 65% of your 1RM Push Jerk. You may scale to chin over bar for pull-ups. Sub 100 singles each round or 20 DU.
It’s a Muscle-Up Party!
Strength
Back Squat – 5×3 (work up to a heavy 3RM)
—all 5 sets should be at 85% or higher
Conditioning
2 Rounds (each round is 95-100% effort)
20 Tire Flips
40 Burpees
1000m Row
—Rest 5 min between rounds
WOD Notes: You may scale tire flips to 10 reps if 20 reps will take longer than 2 minutes by yourself. You may also partner up with someone else and do all 20 reps. If classes are large (which they probably will be), we will have half do the conditioning first before the back squats. The goal is to be under 15 minutes for each round.
Brent
Patrick
Mary
Conditioning
4 Rounds For Time
1 Rope Climb 20′
10 T2B
15 Box Jumps 24/20″
20 Wall Balls 20/14lb
Run 400m
WOD Notes: Scaling for RC are 3 up/downs or 10 Pull-ups.
Announcement: Good luck to Ross tomorrow as he will be competing at CrossFit Generation in the “Generation Spring Classic”. He will be lifting around 3pm, so come out and cheer him on!
Strength
Front Squat – Work up to a heavy 2RM, then 2×5 @ 70% for speed
Conditioning
“Open WOD 11.3”
5 Min AMRAP
Squat Clean n Jerk 165/105lb
WOD Notes: Each CnJ counts as 2 reps. Each squat clean = 1 rep, each jerk = 1 rep. Scale weight to about 55% of your 1RM clean n jerk.
Strength
EMOM for 12 Minutes
ODD = 3 Bench Press 85%+
EVEN = Prowler Push 400lb+/300lb+ (60 ft = length of Rage)
—Prowler should take about 15-20 sec max each round
Conditioning
For Time
250m Sled Drag 45/25lb
100 Double Unders
50 Cal Row
40 Slam Balls 40/25lb
30 HSPU
20 Front Rack Lunges 205/125lb
250m Run
WOD Notes: You may scale the weight on the sled. Scaling for DU are 250 singles. You may scale the reps of the HSPU to 20 reps or do 30 Push Jerk @ 155/105lb (55% of 1RM Push Jerk). Lunges should be around 65% of your 1RM Front squat.
Strength/Skill
EMOM For 12 Min
ODD = 2 Squat Snatches @ 80%+
EVEN = 10 UNBROKEN Heavy Wall Balls 30/20lb
—You may scale to power snatches. WB are to black/gray line for men/women.
Conditioning
10 Min AMRAP Ladder
3 DB Snatch 80/45lb
3 Burpees
6 DB Snatch
6 Burpees
9 DB Snatch
9 Burpees
12 DB Snatch
12 Burpees
***Keep climbing the ladder until 10 min is up
WOD Notes: The strength/skill portion will turn into a metcon quickly! Make sure to focus on technique on your snatches. They don’t have to be touch n go. Your score will be total reps for the DB Snatch/Burpee WOD.
Strength
Hang Power Clean – 2 EMOM for 10 Minutes
—Start at 80% & work up to a heavy double or single by the end of the EMOM
Conditioning
6 Rounds For Time
5 Hang Power Cleans 225/135lb
5 Ring Muscle-Ups or 12 C2B Pull-ups
Run 250m (fast)
—Rest 90 sec between rounds
Assistance
A) Ring/Bar Dips 3×8 (weighted for advanced)
B) Sit-ups 4×20 (weighted)
WOD Notes: Each round should be about 95% effort! You should need that 90 seconds of rest each round! HPC weight is about 80% of 1RM. You should be doing MU if you have them, however if 5 is a challenge to do unbroken scale to 3-4 since each round is supposed to be quick!
Strength
Back Squat – Work up to a heavy 2RM, then 2×10 @ 55% for speed.
Conditioning
For Time – “Naughty Jackie”
1000m Row
50 Alternating Pistols (26/18lb KB)
30 GI Janes
WOD Notes: Scaling for pistols are using no weight or 50 OH Lunges with a 45/25lb plate. Bar height should be a few inches above your reach for GI Janes. Time domain for this WOD is 8-12 minutes, so approach this with some intensity!
Fi, Joan, Jenn, Tina, Julie – 15K/5K Run
Conditioning
You must complete the following (in any order) for time
15 Bear Complex 185/115lb
50 T2B
75 KB Swings 70/53lb
1 Mile Run
***It is your choice on how you get the work completed. You can break it up into as many rounds as you want. Let’s see who has the best strategy!
WOD Notes: For the Bear Complex, you must break it up into a power clean, front squat, push jerk, back squat, push jerk. Weight should be moderately heavy (50% of front squat).
Strength
Front Squat – Work up to a heavy 1RM, then do 3×3 @ 90%
Conditioning
5 Rounds For Time
8 Front Rack Lunges 155/105lb
1 Rope Climb 20′
10 Slam Balls 40/25lb
WOD Notes: Lunges should be a little less than 50% of your 1RM front squat. Scaling for RC, are 3 up/downs or 10 burpees.
Announcement: Congratulations to the following CF Rage Masters Competitors who finished in the top 200 worldwide in their age division in the Open. They are invited to compete in the Masters Qualifier April 17-21st.
Kurt Stein – 185th (50-54)
Bonnie Boyles – 44th (60+)
Christina Walters – 185th (50-54)
Candace Shanley – 132nd (60+)
Jenny Koniencki – 72nd (45-49)
