Happy Spring Break! If you are traveling and no able to drop into a CrossFit gym, message a coach to ask for a hotel workout you can do! Safe Travels!
- Monday 3rd –
- “But God demonstrates his own love for us in this: While we were still sinners, Christ died for us. “
“Romans 5:8”
5 Sets
25/20 Cal Echo Bike
50 Double Unders
4 Wall Walks
*Rest 1 min between sets*
- “But God demonstrates his own love for us in this: While we were still sinners, Christ died for us. “
- Tuesday 4th –
- Snatch 3×3
3 Squat Snatch x 3 Sets @65%-75% of 1RM Snatch
Rest 60-90 sec between sets - Snatch Grip Deadlift 3×3
3 Snatch Grip deadlifts x 3 sets @90% of 1RM Snatch
Rest 60-90 sec between sets - “This is how God showed his love among us: He sent his one and only Son into the world that we might live through him. This is love: not that we loved God, but that he loved us and sent his Son as an atoning sacrifice for our sins.”
1 John 4:9-10″
3 Rounds
30 Dumbbell Front Squats (35s/25s)
20 Toes 2 Bar
10 Burpees over Dumbbell
- Snatch 3×3
- Wednesday 5th
- “I have been crucified with Christ and I no longer live, but Christ lives in me. The life I now live in the body, I live by faith in the Son of God, who loved me and gave himself for me.”
“Galatians 2:20”
16 min AMRAP
5 Rounds
15/12 Cal Row
10 Box Jumps (30/24)
Max Rounds
12/10 Cal Row
8 Strict Handstand Push Ups - Skills and Drills
- “I have been crucified with Christ and I no longer live, but Christ lives in me. The life I now live in the body, I live by faith in the Son of God, who loved me and gave himself for me.”
- Thursday 6th
- Power Clean 3×3
3 power clean x 3 Sets @65%-75% of 1RM Power Clean
Rest 60-90 sec between sets - Front Squat 3×3
3 power clean x 3 Sets @80% of 1RM Clean
Rest 60-90 sec between sets - “When he had received the drink, Jesus said, “It is finished.” With that, he bowed his head and gave up his spirit.”
“John 19:30”
Teams of 2
100 GHD’s (or V-Ups)
30 Power Cleans (185/125)
10 x 50ft (each) Dumbbell Farmers Carry (70s/50s)
- Power Clean 3×3
- Friday 7th
- Snatch Push Press + Snatch Balance 1×1
10-15 min practice
stay light and focus on form - “For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.”
“John 3:16”
10:00 AMRAP
10 Thrusters (115/80)
Max Reps Bar Muscle Ups (or Chest to bar)
*Rest 1 min between sets*
Complete Sets until your accumulate 30 bar muscles ups (or 60 chest 2 bar)
- Snatch Push Press + Snatch Balance 1×1
- Saturday 8th
- Today we are doing the Hero WOD “SHAM””
7 Rounds for Time:
11 Body-weight deadlifts
100m sprint
- Today we are doing the Hero WOD “SHAM””
- Sunday 9th – NO CLASSES – Happy Easter
- “The angel said to the women, “Do not be afraid, for I know that you are looking for Jesus, who was crucified. He is not here; he has risen, just as he said. Come and see the place where he lay.”
“Matthew 28:5-6”
Every 2 minutes (16:00)
200/175m row (home: 200m run)
15 v ups
- “The angel said to the women, “Do not be afraid, for I know that you are looking for Jesus, who was crucified. He is not here; he has risen, just as he said. Come and see the place where he lay.”
Vette City CrossFit 