Monday, May 3, 2021

3
May

Monday, May 3, 2021

CrossFit
Main: Hope
3 rounds of (17 mins) of:
Burpees
Power snatches
Box jumps
Thrusters
Chest-to-bar pull-ups
Lvl6/5: 75/55#, 24/20″, CTB
Lvl4/3: 55/35#, 24/20″, banded pull ups
Lvl2/1: 35/15#, any” jump or step, ring rows

QuickFit/At home WOD
Main: Hope
1 min each station x 3 sets (17 min)
1. burpee/updowns
2. DB power snatch (alt arms)
3. BJ or step
4. double DB thruster/air squat
5. ring rows
6. rest
Lvl3: burpee, DB 20/15#, box any”
Lvl2: updown, DB 1512#, box any”
Lvl1: elevated updown, DB 12/10#, air squat, plate jumps