June 28, 2019

F U Friday

For Time:

50 Cal Ski or Bike

40 Wallballs

30 T2B

20 Burpee Box Jump Overs

10 Squat Cleans (155/105)

20 Burpee Box Jump Overs

30 C2B Pull Ups

40 Wallballs

50 Cal Ski or Bike

June 27, 2019

Accessory Work:

Bench Press 5-3-1-5-3-1

DB Row 3 x 15 each

3 x 400m Slam Ball Carry (35/20)

June 26, 2019

Skill:

Shoulder to Overhead

Work up to a heavy set of 5 (From Rack or Floor)

WOD:

9 Min AMRAP

10 Cal Row

8 S2OH

5 Mins Rest

In 6 Mins:

25 Thrusters (Buy in)

Then AMRAP in remaining time

15 Cal Bike

10 DB Front Squat 

10 Box Jump Overs

June 25, 2019

Skill:

10 Min EMOM

2 Power Snatch- Building

WOD:

CrossFit Open 11.1

10 Min AMRAP

15 Power Snatch (75/55)

30 Double Unders

June 24, 2019

Skill:

Clean & Jerk

Work up to heavy single

WOD:

For Time:

30 Cal Row

30 Burpees

30 Clean & Jerk (135/95)

June 21, 2019

F U Friday

“Luke”

For Time:

400m Run

15 Clean & Jerks (155/105)

400m Run

30 T2B

400m Run

45 Wall Balls

400m Run

45 KBS (53/35)

400m Run

30 Ring Dips

15 Weighted Lunges (155/105)

400m Run

June 20, 2019

Accessory Work:

Back Squat

3-1-3-1-3-1

Sets of 3 at 80%, sets of 1 building starting at 83%

3 x 200m Front Rack Carry (185/125)

June 19, 2019

Skill:

Thruster

Work up to heavy set of 5

WOD:

“Jackie”

1,000m Row

50 Thrusters (45/35)

30 Pull Ups

June 18, 2019

Skill:

10 Min Alt EMOM

-5 TnG Power Snatch

-20-50 Unbroken Double Unders

*choose a number you can do unbroken

WOD:

For Time:

50-40-30-20-10

Double Unders

25-20-15-10-5

Snatch (75/55)

10-8-6-4-2

HSPU

June 17, 2019

Skill:

3-5 Sets

Clean Complex:

3 Power Cleans +

3 Push Press

WOD:

3 RFT (115/75)

15 Power Cleans

15 Front Rack Lunge

15 Push Press

3 Rope Climbs

20 Min Time Cap

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