6/25

Snatch Lift Off + Snatch Pull 2×3 at 80% 1RM, 4×3 at 85%

Then:

Complete as many rounds as possible in 10 mins of:

5 Handstand Push Ups
10 Thrusters, 95 lbs
30 Double Unders

6/24

Back Squat (High Bar) : 4 @ 60%, 4 @ 60%, 4 @ 65%, 4 @ 65%, 3 @ 70%, 3 @ 75%, 3 @ 80%, 3 @ 80% Note: Your working gym maximum percentage is 90% of your best squat at last Fridays total.  If you didn’t make it make sure you make up…

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6/22

“Filthy Fifty”

For time:
50 Box Jumps, 24/20 in
50 Jumping Pull-ups
50 Kettlebell Swings, 16/12 kg
50 Walking Lunges
50 Knees To Elbows
50 Push Press, 45/35 lbs
50 Back Extensions
50 Wall Balls, 20/14 lbs
50 Burpees
50 Double Unders

6/21

Back Squat 8-8-8-8 If doing CrossFit total in the evening limit weight load to 50% on 1rm max Then: CrossFit Games Open 13.4 As many reps in 7 mins as you can of: 3 Clean & Jerks, 135/95 lbs 3 Toes To Bars 6 Clean & Jerks, 135/95 lbs 6 Toes To Bars 9 Clean…

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6/19

Clean & Jerk 3-3-2-2-2-1-1-1-1-1
Work up to 90% 1rm max

Then:

Complete as many rounds as possible in 12 mins of:

4 Shoulder Press, 75/55 lbs
8 Sumo Deadlifts, 75/55 lbs
12 Front Squats, 75/55 lbs

 

6/18

Snatch Lift Off + Snatch Pull 5×3 at 100% Snatch 1RM

Then:

Diane

21-15-9 reps, for time of:
Deadlifts, 225/155 lbs
Handstand Push Up

6/17

Clean Lift Off + Clean Pull 5×3 at 100% 1RM Power Clean 3×3 at 155/105 lbs or scale to same weight as WOD Then: CF Football: “We need one to score” As many rounds as possible in 3 minutes with 1 min rest b/n rounds of: 3 Power Cleans 155/105 lbs 6 Push-ups 9 Knees-to-elbows…

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