21.04.05 – 21.04.09

Monday 21.04.05

New squat cycle starts today!

Back Squat
Establish a 5 Rep Max

Christine
3 rounds for time of:
Row, 500m
12 Deadlifts, 1x bodyweight
21 Box Jumps, 24/20 in

Other Equipment Conversions:
Replace each 500 m of rowing with 400 m of running, 1200 m on Assault Bike, 500 m on the Concept 2 Ski Erg, 1000 m on the Concept 2 Bike Erg or 90 secs of single unders or jumping jacks.

Super Fitness Robot time:
10:32 or less for men (btwb data, 80%).
12:07 or less for women (btwb data, 80%).

More Likely time:
12:38 or less for men (btwb data, 40%).
14:15 or less for women (btwb data, 40%).
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Tuesday 21.04.06

CrossFit

"Tri" harder
3 cycles, each cycle for time:
2 rounds of:
25 Double Unders
5 Strict Handstand Push-ups
25 Double Unders
7 Push Press, 60% 1RM

Rest 3 mins between each cycle.

Super Fitness Robot time:
2:30 or less per 2 round cycle.

More Likely time:
5:00 or less per 2 round cycle.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Weightlifting

Back Squat
1×3 at 60% 1RM
1×3 at 70% 1RM
1×3 at 80% 1RM
1×2 at 80% 1RM

Snatch
1×3 at 60% 1RM
1×3 at 70% 1RM
1×3 at 75% 1RM
1×3 at 75% 1RM

Clean & Jerk
(3+1) 1×1 at 60% 1RM
(3+1) 1×1 at 70% 1RM
(3+1) 1×3 at 75% 1RM

Snatch Grip Deadlift
4×4 at 85% 1RM

*Rest as needed between sets.

Wednesday 21.04.07

Back Squat
10-7-7-20

*Use the heaviest weight you can for each set.
**Rest as needed between sets.

10 reps @ 25% of the 20 rep
7 reps @ 50% of the 20 rep
7 reps @ 75% of the 20 rep
20 reps @ 60% of your 5 rep max (established Monday)

Burning Man
6-9-12-9-6 reps, for time of:
Lateral Burpee Over Barbell
Front Squat, 185/135 lbs
Chest-to-bar Pull-up

Front Squats- 185/135 lbs or 60-65% 1RM

Courtesy of CrossFit.

Super Fitness Robot time:
8:00 or less.

More Likely time:
14:00.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Thursday 21.04.08

CrossFit

Power Snatch
EMOM x 30 mins: 1 Power Snatch, pick load

Super Fitness Robot load:
80% or higher of 1RM.

More Likely load:
60% or higher of 1RM.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Weightlifting

Front Squat
1×4 at 60% 1RM
1×4 at 70% 1RM
1×4 at 75% 1RM
1×3 at 75% 1RM

Snatch
1×2 at 60% 1RM
1×2 at 70% 1RM
1×2 at 80% 1RM
1×2 at 85% 1RM

Clean & Jerk
(2+1) 1×1 at 60% 1RM
(2+1) 1×1 at 70% 1RM
(2+1) 1×1 at 80% 1RM
(2+1) 1×1 at 85% 1RM

Clean Deadlift
4×4 at 85% 1RM

Friday 21.04.09

Ball Dancing
For time:
75 Wall Balls, 20/14 lbs
Run, 1 mi
Walking Lunge, 50 m
Run, 1 mi

Other Equipment Conversions:
Replace each 1 mile of running with 4800 m on the Assault Bike, 2000 m on the Concept 2 Rower, the Concept 2 Ski Erg, 4000 m on the Concept 2 Bike Erg.

Super Fitness Robot time:
25:00 or less.

More Likely time:
35:00 or less.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

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