Hey guys,
Happy Easter! This is one of my favorite holidays and I’m so thankful for Jesus and His sacrifice on the cross and what it’s meant for the transformation of my own personal life! If you don’t celebrate Easter traditionally, at least I hope everyone is having a great weekend with their friends and family! Because of the holiday I’m going to keep things short and include a little message from the NBD guys, and then dive right in so I can get back to some family time and you all can as well!
“This week, all NBD programs will be running a Mock QF. For our affiliates, we will run Monday as normal and then focus the rest of the week on our Mock QF events. There will be one event per day – the intent is to approach each day with full focus on executing in the event.”
| Squat Clean 2:30 on for each 1:00 to change weights @88-84-80% |
| Push Jerk 2:30 on for each 1:00 to change weights @88-84-80% |
| A1.) Sled Push x50′ |
| A2.) DB Bench x10 |
| A3.) DB Row x10/side |
| A4.) DBL DB RDL x10 |
| B1.) SB Clean to Shoulder x5 |
| B2.) DB Z-Press x10 |
| B3.) Banded Lat Pullover x10 |
| B4.) DB Goblet Squat x10 |
Complete for time:
21-15-9
DB Bench (50/35)
Toes to Bar
Line Facing Burpees
Time cap: 9 min
Wednesday:
Complete for time:
24-21-18-15-12-9-6
Calorie Row
Box Jump-over (24/20″)
Time cap: 15 min
Thursday:
2 min on, 1 min off x 4 rounds
Each round begins with:
2 Rope Climbs
2 Wall Walks
In remaining time, complete max reps of:
Round 1: Overhead Squat (155/105)
Round 2: Shoulder to Overhead (155/105)
Round 3: Snatch (155/105)
Round 4: Clean and Jerk (155/105)
Score total reps completed of barbell movements. If buy in not completed for any round, final score = 0.
Friday:
Complete for time:
100′ KB Walking Lunge (53/35s – suitcase carry)
30 Pull-ups
30 HSPU
100′ KB Walking Lunge (53/35s – front rack carry)
20 Chest to Bar
20 SHSPU
100′ KB Walking Lunge (53/35s – overhead carry)
10 BMU
10 Wall Facing SHSPU
Time cap: 20 min
Saturday:
Complete for time:
1-10
Shuttle Runs
10-1
DB Front Squats (50/35s)
After each round, complete 40 Double Unders
Time cap: 20 min
Well, that’s all we’ve got for this week’s Installment of the CrossFit Simplicity Weekly Rundown! We are going to have a lot of fun this week with our mock quarterfinals, so I hope everyone enjoys getting a look and taste of some unique programming. This is a great chance to hit some really good workouts and improve our fitness, so dive in headfirst and let’s have some fun with this! Now, I hope you guys have a beautiful Easter and get plenty of rest, relaxation, and recovery, so we can hit it hard this week. See you all in class!
~Daniel
