Week of June 16th

 In Sneak Peek

CROSSFIT WOD’s

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
SKILL:

Heavy 3 Pull-up #

 

WOD:

800 Run

40 Toes To Bar

40 KBS 53/35#

600m Run

30 T2B

30 KBS 53/35#

400m Run

20 T2B

20 KBS

200m Run

10 T2B

10 KBS

 

SKILL:

Snatch Balance. OHS. 1.3 x 5 sets

 

WOD:

4 sets

3 min on 3 min off

20 Unbroken Wall Ball 20/14#

10 Burpee onto plate

SKILL:

Back Squat heavy 3

 

WOD:

3 rounds

1 min each station

– Bench Press 135/95#

-# box jump, knee heigh w/DB on side

-Strict Pull-up

-AirDyne

-Rest

 

SKILL:

Ring Dip/Air Squat Threapy

 

WOD:

AMRAP 15:

10 Ring Dip

15 Slam Ball 40/20#

20 Air Squat

SKILL:

Heavy Single Hang Squat Clean

 

WOD

30-20-10

Hang Squat Clean 95/65#

Double Under

SKILL:

Heavy Split Jerk

 

WOD:

For time:

50 S2O 95/65#

Kettlebell

50 Swing 53/35#

2k Row

SKILL:

Heavy Front Squat Single

 

WOD:

AMRAP:

200m Run

8 Burpee over bar

4 Front Squat 135/95#

 

 

BASIC/COMPETITOR:

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
BASIC:

  1. Bench Press 5×1
  2. Ring Dip 5×1
  3. WOD

 

COMPETITOR:

A1. Back Squat 5 AHAP

A2. Back Squat 5 @90% x 2

B1. Push Press 5 AHAP

B2. Push Press 5 @ 90% x 2

C1. Bench Press 5 AHAP

C2. Bench Press 5 @90% x 2

  1. Ring L-Sit, gather 3 min total

 

 

BASIC:

  1. Deadlift 5×1
  2. Box Jump OTM 10; 2 jumps @ 90% of 1rm
  3. WOD

COMPETITR:

  1. Snatch from high block 5 rep; rest 20 sec between reps
  1. Deadlift 5 AHAP
  2. Snatch Pull High Block 5.5.5
  3. Pull-up 5.5.5.5.5
  4. 5 Hang Power Clean TnG, 30 second Airdyne; rest 4-6 min x 5sets
BASIC:

  1. Press 5×1
  2. HSPU 5×3
  3. WOD

 

COMPETITOR:

A. Back Squat 5 x 5 @85% of Monday

B. Bench Press 5 x 5 @85% of Monday

  1. Overhead Squat 5.5.5
  2. Ring Dip 5.5.5.5.5
  1. WOD

 

 

BASIC/COMPETITOR: Yoga

 

 

BASIC:

  1. Back Squat 5×1
  2. Pull-up 5×1
  3. WOD

 

COMPETITOR:

  1. Clean from high block 5 rep; rest 5 sec between reps; rest 3 min

B. Snatch DL 5.5.5

  1. Clean Pull High Block 5.5.5
  2. bulgarian split squat 5 x 4-6; rest 90 seconds between legs w/DB in farmers hold
  1. WOD

 

 

BASIC:

  1. C&J 1RM
  2. Snatch 1RM
  3. WOD

 

COMPETITOR:

  1. C&J 1RM
  2. Snatch 1RM
  3. Front Squat 3RM

 

 

BASIC/COMPETITOR: 90 min Mobility only

 

 

 

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