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)
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12min AMRAP of:

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

4 Sets of:

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

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

4 Sets of:

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

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

4 Sets of:

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

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