Normal Schedule For Easter Weekend

Normal Schedule today(Friday) and Saturday at CrossFit Seguin!

Friday: 5:30am-Class, Open Gym: 8:30am-11am & 4pm-7pm
Saturday: 9am-Class With Coach Diana. Weighted Vest Option for Saturdays WOD, bring it if you got it!

WOD

4 Sets of:

Strict Press 8-12 Reps @65%-70%
Farmers Hold-1min(110#-90#-M/88#-70#-W)
---------------------------------------------------------
12min AMRAP of:

Power Snatch-3(155#-135#-M/105#-85#-W)
Bar Muscle Up-6
Double Under-20
--------------------------------------------------------

WOD

4 Sets of:

Back Squat-5 Start @ 70% Add Weight Each Set
Weighted Ring Dips-15(40#-M/14#-W)
-----------------------------------------------------------
14min AMRAP of:

Power Clean-4(185#-165#-M/125#-115#-W)
Front Racked Lunges-8 Total
STO(Shoulder to Overhead)
Rope Climb-1
-----------------------------------------------------------

WOD

7min AMRAP of:

Thrusters(100#-M/65#-W)
C2B Pull Ups

3,6,9,12,15,18...Ladder by 3's

3min Rest:

Timed: 1000M Run (7min Cap)

2min Rest:

5min AMRAP of:

Clean & Jerk(135#-M/95#-W)
T2B

2,4,6,8,10,12,14,16...Ladder by 2's
--------------------------------------------------------

WOD

4 Sets of:
Bench Press: 75% Add weight Each Round for Sub Max Reps
Strict/Bar or Ring Muscle Up-5 (or MU Progression: 5+5)
-------------------------------------------------------
14min AMRAP of:

200M Run
Push Press-3(165-155#-M/115#-105#-W)
Thruster-3
Assault Bike-10 Cal Sprint
Stone/or/D-Ball-3(145#-115#-M/100#-80#-W)
-------------------------------------------------------

WOD

4 Sets of:

Snatch+ Hang Snatch 2+1 @65%x2 Sets /70%x2 Sets /75% /80%
Hanging Leg Raise(Strict T2B)-10
-------------------------------------------------------------------------------
12min AMRAP of:

Wall Ball-8(30#-M/20#-W)
DHSPU-4(5"/3")
Clean-1(225#-205#-M/155#-135#-W)
--------------------------------------------------------------------------------

WOD

4 Sets of:

Deadlift-5 Start @70% Add Weight
Weighted Ring Push Up-12(70#-M/45#-W)
-----------------------------------------------------
14min AMRAP of:

*Front Rack Lunge-12(135#-M/95#-W)
*Front Squat-10
Muscle Up-8
--------------------------------------------------------
*Front Rack Lunges & Squats are done UNBROKEN
*8 Lateral Burpee Penalty if you drop the bar.

Heavy Deads & Heavy Weighted Ring Push Ups on the menu today! . . #crossfitseguin #strengthtraining #gainzz #rings #weightedeverything #pushup #deadlift #traps #chestworkout #fitfam #seguin

A post shared by CrossfitSeguin (@crossfitseguin) on Mar 19, 2018 at 8:48am PDT

WOD

Strength:

4 Sets of:

Bench Press: 75%x 2 Sets, 80% x2 Sets: Sub Max Reps
Stone to Shoulder-6-6-4-4(145#-115#-M/100#-60#-W)or D-Ball
1 Arm Farmers Walk-75ft-Left/75ft-Right(110#-M/90#-W)
-----------------------------------------------------------------------------
Conditioning:

12min AMRAP of:

200M Run
Power Clean-4(155#-M/105#-W)
Lateral Burpee-8
200M Run
Wall Ball-16(30#-M/20#-W)
-------------------------------------------------------------------------------

WOD

18.3

2 Rounds for Time:

Double Unders-100
OHS-20(115#-M/80#-W)
Double Unders-100
Ring Muscle Up-12
Double Unders-100
1 Arm DB Alt Snatch-20(50#-M/35#-W)
Double Unders-100
Bar Muscle Up-12
--------------------------------------------------

WOD

5min EMOM of:

Snatch(Full or Power)-2 Start @65% Add During

1min Rest,

4min EMOM of:

Snatch-1 Add During
---------------------------------------------------------------
12min AMRAP of:

Front Squat(Rack)-10(185#-M/135#-W)
Lateral Burpee-10
---------------------------------------------------------------

WOD

5min EMOM of:

Snatch(Full or Power)-2 Start @65% Add During

1min Rest,

4min EMOM of:

Snatch-1 Add During
---------------------------------------------------------------
12min AMRAP of:

Front Squat(Rack)-10(185#-M/135#-W)
Lateral Burpee-10
---------------------------------------------------------------

WOD

4 Sets of:

Back Squat-5 @75%
Handstand Walk-24ft
L-Sit Rope Climb-2
------------------------------
14min AMRAP of:

200M Run
Pull Ups(Any Style)-Max Reps
Sled Sprint(Empty)
-------------------------------

WOD

Monday:
----------

10min EMOM (E/O)

3 Position Clean Start @65% Add During-Even Minute
Wall Ball-10(30#/20#-10ft)-Odd Minute

6min Rest:

18.2A & B

12min Cap For:

DB Squats(50#-M/35#-W)
Bar Facing Burpees
1-2-3-4-5-6-7-8-9-10 Reps of Each, Then,

1RM Clean w/ Remaining Time:
--------------------------------------------------------------------

WOD

4 Min EMOM of:

Clean-4 T&G @65%

4min EMOM of:

Clean-3 T&G @75%

90sec Rest,

Every 90sec for 3 Rounds:

Clean-2 Start @ 80% Add Each Round:
-----------------------------------------------
12min AMRAP of:

200M Run
Target Burpee-12
Thruster-15(115#-M/75#-W)
-----------------------------------------------