6/7

Tomorrow we are going to stick to some classic CrossFit movements… No buddy carries either. All you will need is a medball and a jump rope… Kinda makes you feel like a kid!

Bring long socks. If you so desire, you will have a chance to practice those pesky rope climbs.

Skill: 18 minutes
Complete as much of this as possible…
5-10 rope climbs
30-60 ghd sit-ups
3×100 yd SLED DRAG

6/4

A friendly reminder… By your own jump rope.

www.rpmfitness.com

More Progenex in the house by Thursday!

Skill: Back Squat
20 minutes
5-3-3-1-1-1-1

WOD:
4 min AMRAP
20 Front Rack lunges 115/75
20 pull-ups
20 Front Squats
20 toes to bar
20 Thrusters
20 Chest to bar pull-ups

Rest 2 minutes

8 min AMRAP of the above

 

6/3

Skill:
Deadlift+Clean Pull+Full Clean

WOD
16-12-8-4 Burpee
4-8-12-16 Clean(full or power) and Split Jerk 135/95

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6/1

Today should be a great cardio and strength burn. Go hard and take short well timed rests… Then enjoy the rest of your weekend!

Wod:
50 yard walking lunge
50 push-ups
30 knees to elbow
50 box jumps, 24/20″
30 overhead squats 75/55
50 ab mat sit-ups
50 yard walking lunge
Run 400 m

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5/30

Skill:
EMOM: 12 minutes
2 power snatches

20 min AMRAP
50 double unders
10 handstand push-ups
(Or 25 hand release push-ups)
20 deadlifts 135/94