4.19

 In WOD

CrossFit Love – CrossFit

Power Steering (No Measure)

Toe Walks Down and Back

Heel Walks Down and Back

Line Jumps Over and Back x 20

Line Jumps Side to Side x 20

Scissors x 20

Box Step Ups x 20

Hoppy Hump Day (Distance)

In 7 Minutes establish a max effort Broad and Vertical Jump for the day.

-Landing for both should be quiet
Vert goes in score,

Broad goes in comments

Deadlift (5 x 5 @ 75-80%)

Reps are TnG BUT there should be no noise when the plates touch the ground.

-Controlling the plates to the ground is the main emphasis of today’s lifts

-Bonus points for making absolutely no noise on your transition from the descent to ascent.

The Time is Now (AMRAP – Rounds and Reps)

Minute 0-3

10 Box Jumps

16 Russian Swings

Minutes 3-6

5 Burpees to a plate

:30 DBL Front Rack KB Hold

Minute 6-9

200 M SPRINT

Rest :15

Rx= 50/30

Bulletproof Hips 002 (No Measure)

-Sidelying Clamshells with Band x 15 ea

-Eccentric box step downs x 5 @ 5s eccentric (DBs at side)

-Glute Ham Raise x 12

-Single Leg Bridge x 15 ea (lax ball in oppo hip crease)

LoveFit 4/19 A (AMRAP – Rounds and Reps)

20:00 AMRAP

20 Butterfly Sit ups

20 Shoulder Taps

100 M Farmers Carry

20 Air Squats

20 KB Deadlifts

LoveFit 4/19 B (Time)

0-3

10 Box Step Ups

16 Goblet Squats

3-6

5 Plank Burpees

:30 Plank Hold

6-9

200 M run

:15 Rest

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