Sunday, June 5 - Saturday, June 11

Sunday, June 5 - No Class

 

Monday, June 6

Strength: 10 Minute EMOM

Minute 1:

  • 8 Ring Dips

Minute 2:

  • 45 Second Plank Hold

WOD: TABATA (x2)

  • Row
  • Push-Ups (round 1)/ Back Extensions (round 2)
  • Box-Overs (20"/24")

 

Tuesday, June 7

Strength: 10 Minute MOMO

Thruster

  • 3 Reps at 70% of 1 Rep Max

WOD: For Time

  • 800M Run 
  • 21 Thrusters (63/95)
  • 21 Burpees
  • 600M Run
  • 15 Thrusters (63/95)
  • 15 Burpees
  • 400M Run
  • 9 Thrusters (63/95)
  • 9 Burpees

 

Wednesday, June 8

Strength: Snatch + Hang Snatch

  • 5 Sets 

WOD: 7 Minute AMRAP

CrossFit Games Open 16.3

  • 10 Snatch (53/75)
  • 3 Bar Muscle-Ups or 3 Jumping Chest to Bar Pull-Ups

 

Thursday, June 9

Strength: Deadlift 

  • 5x5

WOD: 3 Rounds for Time

  • 400M Run
  • 40 Sit-Ups
  • 7 Deadlifts (163/225)

 

Friday, June 10

Strength Part 1: Bench Press

  • 3x3

Strength Part 2: Barbell Squat Jump

  • 3x10 (33/45)

WOD: Buy-In + 7 Minute AMRAP

Buy-In

  • 40 Back Squat (93/135)

Then...7 Minute AMRAP

  • 12 Alternating KB Ground to Overhead (35/55)
  • 50 ft. Bear Crawl 

 

Saturday, June 11

WOD: For Time

"Filthy Fifty" (compare to 7/15/14)

  • 50 Box Jumps (20/24)
  • 50 Jumping Pull-Ups
  • 50 KB Swings (35/55)
  • 50 Walking Lunges
  • 50 Knees to Elbows
  • 50 Push Press (33/45)
  • 50 Back Extensions
  • 50 Wall Balls (14/20)
  • 50 Burpees
  • 50 Double Unders
Posted on June 5, 2016 .