1. Friday April 8, 2016

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(Ian and Bill. 20 years old and 50 years old. Both getting stronger and better than they were yesterday.  Whatever stage of life you are in, you are welcome at CrossFit Julia!)

Register for Classes on Mindbody and Post Score To Whiteboard

Strength:

4 sets x 8 Unbroken Front Squats @ 75-80% of your 1RM

**Complete 12 PERFECT push-ups in between each set (you are working your strength here, so find the balance between the challenge and the good form.  Do as many as you can perfectly and then scale back)

 

Level 2 WOD:

20-18-16-14-12
Kettlebell Step-ups (53 at chest level, 35 At chest level)(24″,20″)(L+R=2)
Kettlebell Snatch (53, 35)(L+R=2)

**At the beginning of each round do a 175m Farmer Carry with your KB’s.
**For the Step-ups and Snatch, you must do half the reps on one leg/arm before switching to the other leg/arm.

 

Level 1 WOD:

20-18-16-14-12
Kettlebell Step-ups (20 At chest level, 18 At chest level)(24″,20″)(L+R=2)
Kettlebell Snatch (20, 18)(L+R=2)

**At the beginning of each round do a 175m Farmer Carry with your KB’s.
**For the Step-ups and Snatch, you must do half the reps on one leg/arm before switching to the other leg/arm.

Level 2 MODS:

MOD 1: KB (35,20)

 

Level 1 MODS:

MOD 1: KB (18, 10# DB)

MOD 2: KB (use a plate 25,15 and hold at chest for step-ups, do ground to overheads instead of KB snatch, and hold overhead on the farmer carry)