April 11 - April 16

It's not too late to get signed up for our CrossFit 101 Class this week on April 11, 12 and 14 (Monday, Tuesday and Thursday). The cost is $50 and will get you ready to start regular classes with us! Email lindsey@crossfitflowermound.com to get signed up. 

Monday, April 11

A. Kipping Toes to Bar Skill Work 

B1. Front Squat
6 at 60%
5 at 70%
3 at 80%
2 at 85%
1 at 90%
Find 1RM
Then, 2x3 at 80%

B2. Ring Rows
4 x 8 as hard as possible

C. AMRAP 7:00
7 Chest to Bar Pull-ups
7 Burpee Box Jumps (24/20, 20/16) 

 

Tuesday, April 12

A. Double under Skill Work 

B1. Make up Monday’s Front Squat

B2. Handstand Hold
4 x :30-:45

C. 5 Rounds (not for time)
100m Sled Drag
30 Russian KB Swings (53/35, 44/26)
20 Hollow Rocks 

 

Wednesday, April 13

A. Split Jerk Skill Work 

B. Push Press
6 at 50%
5 at 60%
4 at 70%
3 at 80%
3 at 85%
Find 3RM
Then, Z- Press 1 x 20 at 30% 

C. AMRAP 9:00
10 Toes to Bar
7 Power Snatches (95/65, 75/55) 

 

Thursday, April 14

A. Overhead Squat Skill Work 

B1. Make up Wednesday’s Push Press

B2. Strict Pull-ups
1 x 50%
1 x 60%
1 x 70%
2 x 50%

C. 3 Rounds: 
800m Run
50 Wall-balls (20/14, 14/10) 
50 Sit-ups 

 

Friday, April 15

A. Muscle-up Skill Work 

B. Clean + Front Squat
1 + 2 at 60%
1 + 2 at 65%
2 + 2 at 70% 
3 x 2 + 2 at 75% 

C. 5 Rounds:  
2:00 on / 3:00 off
5 Pull-ups
10 Push-ups
15 Squats
*Start over at pull-ups at the beginning of each round. 

Saturday, April 16

Happy birthday Channing!

A. Kipping Pull-up Skill Work 

B1. Floor Press
Work to heavy set of 5
then, 2 x 5 at 90% 

B2. Pistols
5 x 7-10 Reps on each leg

C. 21-18-15-12-9-6-3
Push Press (95/65, 75/55)
Walking Lunges (each leg)