6/18

A fun workout today…

Skill: overhead squat
7-7-7-7

WOD:
4 rounds
12 medball cleans 20/14
20 med ball see the lights 20/14
200m medball husafell hold 20/14

16 min cap

6/13

Skill:
Strict Press
95×3, 45×3
115×3, 55×3
135×3, 65×3
155×3, 75×3
185×3, 85×3
205×3, 95×3
At Highest completed weight, do 4 more sets of 2­-3

WOD:
Row 500 M
20 Deadlift 275/185
30 KB Snatch 53/35
400m Ovhd Carry 135/95

6/12

Early this week, we focused on strength and our big lifts… To be the complete athlete and CrossFitter, one needs to have the stamina and endurance to apply the strength that has been building from more power oriented workouts.
After the workout, think about grabbing a partner, and working on a skill that you suck at. It’s the perfect day for that…

Skill:
Partner 1k Row
Each person rows 1k while other rests. Repeat 2 x.

If classes are large, this is a primarily cardio/conditioning day… The goal is to push the “oxidative” pathway to the max. So some people may start on the skill, while others on the wod.

WOD: 25 min cap
Run 800m
50 Box Jump overs…

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6/11

Skill: 20 min
front squat w 5 second pause at the bottom

3-3-3-3-3-3-3-3

WOD:
8 min AMRAP
30 BF Burpees
40 OVHD Squats 95/65

This one is going to be fun…

6/10

Skill: 15 Minutes
Hang Power Clean
Find your 2 rep Max

WOD: time cap: 15 min
21 Power Cleans 155/105
20 Handstand Push Ups
15 Squat Cleans
20 HSPU
9 Squat Clean and Jerk
20 Handstand Push Up