CrossFit Temporary Insanity

10653 G Ave. #301-302

Hesperia, CA 92345

(760) 985-5890

info@crossfittemporaryinsanity.com

Monday 5/2

20 Min AEMOM:

Odd- 1 Hang Clean, 1 Clean

Even- 1 Push Jerk, 1 Split Jerk

(Increase weight every 4 minutes: 60%,70%,75%,80% of 1 RM C&J)

 

Then, 5 min AMRAP:

2,4,6,8…

Thrusters #95/65

Burpees over the bar

Thursday 4/28

Pistol/Pull up Skill work

 

Then,

12 min AMRAP

3,6,9,12…

Pull ups

Pistol Squats

Wednesday 4/27

5x250 m row sprints

Rest 90 seconds between sprints

 

Then,

5 RFT:

8 KB swings #53/35

8 walking lunge steps w/ kb overhead (left)

8 KB swings #53/35

8 walking lunge steps w/ kb overhead (right)

Tuesday 4/26

10-8-6-4-2 Strict Press (increase weight each set)

Then,

16 Min. AMRAP

10 Goblet Squats #53/35

10 GHD Sit-ups

20 DU

Monday 4/25

Work to a 5 rep max deadlift.

Then, for time:

21-15-9

Deadlifts @ 65% of 5 RM

Box jumps 24"/20" Rx (30"/24" Rx+)

Sunday 4/24

No Saturday WOD there will be one Sunday @ 9am

Thursday 4/21

Work to a 3 RM Power clean (touch and go)

Then, for time:

7 Rounds:

7 Power cleans #95/65

7 Push press #95/65

7 Bar over burpees

Wednesday 4/20

5x6 Front Squat @ 65% of 1 RM

Then, For Time:

20 Cal Row

30 Double Unders

40 Sit ups

400 m run

40 Sit ups

30 Double Unders

20 Cal Row

Tuesday 4/19

5 Rounds For Time:

400 m run

12 Deadlifts #225/155

15 Pull ups

Monday 4/18

15 min. EMOM

Minutes 1-5: 1 High Hang Squat Snatch + 1 Hang Squat Snatch

Minutes 6-10: 1 High Hang Squat Snatch + 1 Hang Squat Snatch

Minutes 11-15: 1 Hang Squat Snatch

Then add 5 lbs every minute on the minute until failure.

3x5 GHR

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