40 DB Snatch
10 Step Ups
30 DB Snatch
20 Step Ups
20 DB Snatch
30 Step Ups
10 DB Snatch
40 Step Ups

60 DB Snatch
10 Box Jumps (24/20″)
50 DB Snatch
20 Box Jumps
40 DB Snatch
30 Box Jumps
30 DB Snatch
40 Box Jumps
20 DB Snatch
50 Box Jumps
10 DB Snatch
60 Box Jumps

* Use a DB 1/4 of your BW

60 DB Snatch
10 Box Jumps (24/20″)
50 DB Snatch
20 Box Jumps
40 DB Snatch
30 Box Jumps
30 DB Snatch
40 Box Jumps
20 DB Snatch
50 Box Jumps
10 DB Snatch
60 Box Jumps

* Use a DB 1/4 of your BW

NOTE: Spend some time hitting some heavy snatch doubles today. Do not touch and go. All 6 working sets should be at heavy weights. If the weights are moving well, consider taking it to singles and continuing to add weight.

Do Beyond Rx’d programming for the day.
Rest 15 minutes

For times and reps:
Max 1,000m Row
Rest 3 minutes
Max reps Front squat (135/95)
Rest 3 minutes
Max 500m Row
Rest 2 minutes
Max reps Front squat (135/95)
Rest 2 minutes
Max 250m Row
Rest 1 minutes
Max reps Front squat (135/95)
NOTE: This was previously done on March 30th. If have done this workout before be sure to look up your score and times.

Min 1: 15 KB Swing
Min 2: 10 Pushups

As many reps as possible in 7 minutes:
25 Double unders
5 Burpee bar muscle ups

NOTE: Goal is to get 7 rounds, which will be challenging at a 1 minute per round pace. If necessary, perform burpee chest to bar pull ups as the scale for today, but keep it at 5 reps.

Do Beyond Rx’d programming for the day.
Rest 10 minutes

10 minutes of handstand walking practice

NOTE: Spend 10 minutes practicing being upside down. Get creative and set up a course or use an agility ladder. Have some fun with it!

3 Hang Power Snatch
9 Wall Ball

3 Power Snatch (135/95lbs)
9 Wall Ball (20/14lbs) — 11/9ft target

3 Power Snatch (155/115lbs)
9 Wall Ball (20/14lbs) — 11ft target

Do Beyond Rx’d programming for the day.
Rest 20 minutes
“T.J.”

For time:
10 Bench press (185/125)
10 Strict Pull ups
Max Reps Thruster (135/95)
– repeat until you reach 100 reps of thrusters

NOTE: United States Marine Corps Pfc. Anthony “TJ” Antell Jr., 35, of Arlington, Texas, died May 2, 2016, from a gunshot wound when he tried to disarm a gunman at a local Walgreens. Antell was the owner of CrossFit Abattoir. He is survived by his wife, Crystal; sons, Hayden and Liam; daughter, Rilee; and many other friends and family. Record your time and the number of rounds.

21 Situps
15 DB Box Step Ups
9 Lunges

21 Situps
15 DB Box Step Up and Over (45/25lbs)
9 DB Jumping Lunges (45/25lbs)

21 Situps
15 DB Box Step Up and Over (55/35lbs)
9 DB Jumping Lunges (55/35lbs)

Back squat
10×1

NOTE: Perform 1 rep of a heavy(ish) squat on the 2 minutes. The reps should be fast and smooth. Decrease in weight if they begin to get sticky or grindy, however this should be a heavier weight than last week’s doubles.

Do Beyond Rx’d programming for the day.
Rest 15 minutes

Every minute for 20 minutes:
Min 1: 20 calorie Row
Min 2: 15 DB push press (45/35)
Min 3: 20 calorie Row
Min 4: 15 Ring dip (strict)

NOTE: Goal is to complete as many sets of the push press and ring dips unbroken. Decrease the number of ring dips so the work can be completed within a 30-40 second window, if necessary.

Remember: recovery is CRUCIAL!

200m Sprint
50 Fast Feet Jumps

200m Sprint
35 Double Unders

200m Sprint
45 Double Unders

Deadlift
3-3-3-3-3

NOTE: Warm up to a heavy triple and hold that weight across the 5 working sets

For time:
50 Toes to bar
Do Beyond Rx’d programming for the day.

5 Rounds of
6 Plate Press
8 Plate Good Mornings

then:
15 Overhead Squats

then:
15 Overhead Squats (155/105lbs)

then:
15 Overhead Squats (185/125lbs)

To be done 30 minutes before class:
Power Snatch
3-3-2-2-1-1-1
NOTE: Build across all sets up to a heavy single for the day– Do Beyond Rx’d programming for the day. —
Rest 15 minutes

1 Round every 2 minutes until failure:
20 Burpees (6″ target)
30 Wallball (20/14)NOTE: Perform 1 round and then rest until the 2 minute mark. Continue in this fashion until your time to complete the work lasts longer than 2 minutes. There is a 7 round cap, however if you anticipate being able to do more than 5 rounds, use a heavier Wallball

To be done 30 minutes before class
Press
3-3-3-3-3
NOTE: Warm up to a heavy triple and hold that weight across the 5 working sets.

— Do Beyond Rx’d programming for the day.–
Rest 10 minutes

4 Rounds for time:
15 calorie Assualt Bike
15 GHD sit ups
5 Hang Squat Cleans (225/155)

NOTE: Goal is to finish in under 10 minutes. Try to spend no more than 1 minute on the bike per round, and go for an unbroken set on the cleans. If you are unable to perform at least 1 set of the cleans unbroken, scale the weight so the workout can be finished by the 10 minute mark.