Home Wod
12 min AMRAP
7 Snatch 75/55
25 DUs
[Snatch - use barbell, Db, Kb
Jump - Singles = 50]
DAY 11 Ab Challenge
[see video]
50 mountain climbers
25 weighted bridges
25 weighted sit ups
Wednesday 4/22/2020
Benchmark
MARGUERITA
50 Rounds for Time
1 Burpee
1 Push-Up
1 Jumping-Jack
1 Sit-Up
1 Handstand
Good Times for “Marguerita” (source)
– Beginner: 25-28 minutes
– Intermediate: 21-24 minutes
– Advanced: 19-20 minutes
– Elite: 17-18 minutes
Tuesday 4/21/2020
Home Wod
5 RFT
10 russian kb swing
10 box jump
10 american kb swing
10 kb goblet squat
If you do not have a KB use any weight
if you can t jump on something do tuck jumps
Monday 4/20/2020
CrossFit Fundraiser
50 dumbbell deadlifts
50 AbMat sit-ups
50 box step-ups
50 single-arm dumbbell thrusters
Time cap: 20 minutes
The prescribed weight for the dumbbells is 35 lb. for women and 50 lb. for men. However, the workout can be performed with any weight that is suitable for your fitness level. If you don’t have access to dumbbells, any object you can safely move from the front-rack position in the bottom of a squat to over your head works just as well.
Here are some creative substitutes:
Dumbbell of a different weight
Plastic milk jug
Can of food
Water bottle
Kettlebell
In lieu of an AbMat, roll up a towel to place underneath the small of your lower back.
If you don’t have a box, use a sturdy stool, bench, or stair step.