WOD 4.17.15 3 rounds-Fight Gone Bad style 1 min deadlift 275/155 1 min burpee box stepups 1 min toes to bar 1 min push press rest 1 min finisher-100m overhead plate lunges April 19, 2015/by ccp http://crossfitcitruspark.com/wp/wp-content/uploads/2017/07/CCP-Logo-blue-horiz-01.png 0 0 ccp http://crossfitcitruspark.com/wp/wp-content/uploads/2017/07/CCP-Logo-blue-horiz-01.png ccp2015-04-19 06:53:382015-04-19 06:53:384.17.15
WOD 4.16.15 Burgener Warm Up strength 10 min EMOM one power snatch and one squat snatch at the following percentages: minutes 1-3 75% of 1 rm minutes 4-6 80% minute 7 85% minute 8 90% minute 9 95% minute 10 go for 1 rm metcon 21 squat snatches 9 bar muscle ups 15 squat snatches 6 bar muscle ups 9 squat snatches 3 bar muscle ups Dan’s Fail! April 16, 2015/by ccp http://crossfitcitruspark.com/wp/wp-content/uploads/2017/07/CCP-Logo-blue-horiz-01.png 0 0 ccp http://crossfitcitruspark.com/wp/wp-content/uploads/2017/07/CCP-Logo-blue-horiz-01.png ccp2015-04-16 22:54:302015-04-16 22:54:304.16.15
WOD 4.15.15 10 min AMRAP 30 DUs 5 wallballs 30 DUs 10 wallballs 30 DUs 15 wallballs Continue to increase by 5 wallballs rest 2 minutes 10 min AMRAP 5 swings 30 hollow rocks 10 swings 30 hollow rocks 15 swings 30 hollow rocks continue to increase by 5 swings April 15, 2015/by ccp http://crossfitcitruspark.com/wp/wp-content/uploads/2017/07/CCP-Logo-blue-horiz-01.png 0 0 ccp http://crossfitcitruspark.com/wp/wp-content/uploads/2017/07/CCP-Logo-blue-horiz-01.png ccp2015-04-15 21:36:482015-04-15 21:36:484.15.15
4.17.15
3 rounds-Fight Gone Bad style
1 min deadlift 275/155
1 min burpee box stepups
1 min toes to bar
1 min push press
rest 1 min
finisher-100m overhead plate lunges
4.16.15
Burgener Warm Up
strength
10 min EMOM
one power snatch and one squat snatch at the following percentages:
minutes 1-3 75% of 1 rm
minutes 4-6 80%
minute 7 85%
minute 8 90%
minute 9 95%
minute 10 go for 1 rm
metcon
21 squat snatches
9 bar muscle ups
15 squat snatches
6 bar muscle ups
9 squat snatches
3 bar muscle ups
Dan’s Fail!
4.15.15
10 min AMRAP
30 DUs
5 wallballs
30 DUs
10 wallballs
30 DUs
15 wallballs
Continue to increase by 5 wallballs
rest 2 minutes
10 min AMRAP
5 swings
30 hollow rocks
10 swings
30 hollow rocks
15 swings
30 hollow rocks
continue to increase by 5 swings
