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17
Apr

Sunday Outline: 04/18-04/24

Mon: 5×5 Back sq @ 75% then TTB, STO
Tue: Wk 1 Power Clean then pullups, DU
Wed: Christine L Bday wod with power snatch, run
Thu: Athlete’s Choice
Fri: weather permitting) Team wod with sled push, WB, Box Jump, L-sit
Sat: KBS, Pushups then mindline finisher
Sun: heavy OHS then not so heavy OHS, HSPU
 
 

10
Apr

Sunday Outline: 04/10-04/17

Sun: Lowell (4)2.0
Mon: Shoot throughs then Thrusters, box Jump overs, midline finisher
Tue: DL then SDLHP, Dips
Wed: TGU then KBS, Clean Complex
Thu: Athlete’s Choice
Fri: 3RM strict press then PP, TTB
Sat: class warm up then OHL, Ball Slam, midline finisher
Sun: box Jump then HPS, step climbs
The sugary albatross
Work on your timing
 

2
Apr

Weekly Outline: 04/03-04/09

BENCHMARK WEEK!
Sun: 1RM DL then Sprint
Mon: 14.4
Tue: Handstand PU/W work then Row
Wed: Cluster, CTB
Thu: Athlete’s Choice
Fri: Annibel
Sat: Lauper

27
Mar

Sunday Outline: 03/28-04/02

Mon: Snatches or OHS then row, power snatches
Tue: 1RM Power Cleans then KBS, HSPU
Wed: DL then TTB, Box Jumps
Thu: Athlete’s Choice
Fri: Max Push Jerk, Max Cal
Sat: Team of 3 with timekeeper, zercher hold, manmakers
Sun: On the next Sunday outline to be published on Saturday night
*There will be separate class times to retest 16.5 at:
CFV: 1000a, 520p, and 700p
CFA: 1145a (maybe 545p?)
CrossFit Night Out to celebrate the End of the Open on Sat, April 2nd, 800p at Huntley Tavern! Be there or be square!
Submit your own score for 16.5

20
Mar

Sunday Outline: 03/21-03/27

Mon: Front Squats at 65% or 16.4 make up* then thruster, box jump, row
Tue: Nick D Bodyweight Birthday wod with running, pullups, pushups, TTB, air squats, ring dips
Wed: BTN Split Jerk then Push Press and DU
Thu: Athlete’s Choice
Fri: CF Games Open Workout 16.5
Sat: Actual class with a regular wod. Workout to be announced Saturday at class
Sun: CF Games Open Workout 16.5 retest at 745a and 300p only!
*There will be a small amount of time allotted for a final retest of 16.4 after the warm up of each class on Monday. If you plan on doing this, please arrive early, mobilize accordingly, and be ready to go with a judge.
CFV Night Out to celebrate the End of the Open on Sat, April 2nd, 800p at Huntley Tavern!
Submit your own score for 16.4
How is your life going?

13
Mar

Sunday Outline: 03/14-03/20

Mon: partner warm up (or 16.3 make up*) then WB, KBS and row finisher
Tue: 0:00-9:59 of DL and TTB then 10:00-20:00 of Power Clean and Thrusters
Wed: Handstand work then HPC, Box Jumps, HSPU
Thu: Athlete’s Choice
Fri: CF Games Open Workout 16.4
Sat: Actual class with a regular wod. Workout to be announced Saturday
Sun: CF Games Open Workout 16.4 retest
*There will be a small amount of time allotted for a final retest of 16.3 at the beginning of each class on Monday. If you plan on doing this, please arrive early, mobilize, do the 16.3 warm up and be ready to go at the start of the class with a judge.
Submit your own score for 16.3

6
Mar

Sunday Outline: 03/07-03/13

Mon: OHS (or 16.2 make up) then row, HPS, Box Jumps, and birthday burpees for Jeff!
Tue: speed DLU then WB, HSPU
Wed: Team wod of KBS, AMSU, Rope Climbs or MU or Pullups
Thu: Athlete’s Choice
Fri: CF Games Open Workout 16.3
Sat: Actual class with a regular wod. Workout to be announced Saturday
Sun: CF Games Open Workout 16.3 retest
Submit your own score for 16.2