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STRENGTH
Back Squat 1x12, 1x10, 3x5 WOD 12 Strict Pull Ups 12 Deadlifts (225/155) 12 Ab Mat Sit Ups 12 Box Jumps (24"/20") 14 Minute AMRAP
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STRENGTH
Power Cleans or Squat Cleans 2x5, 3x3, 3x2 WOD 22 Wall Balls (20/14) 11 KB Swings (70/53) 400 Meter Run 4 Rounds (25 Minute Time Cap) STRENGTH
Thrusters 2x10, 3x5, 3x2 WOD SDLHP (95/65) BF Burpees 21-18-15-12-9-6-3 STRENGTH
Power Snatch or Squat Snatch 3x3, 3x2, 3x1 WOD 25' H/S Walk 25' Walking Lunges 15 V-ups 15 H/R Push Ups 15 Pull Ups 3 Rounds ALL STRENGTH WORK TODAY
Perform all or some of the following in any order using the following REP SCHEME 1x10 : Light(ish) Warm up set 3x5 : 75% - 85% of 1 RM 2x3 : 85%-90% of 1 RM - Deadlifts - Back Squats - OH Squats - Bench - Squat Snatch - Power Cleans Question of the day : Who would you like to bring to CrossFit and Why?? BTW you can bring them tomorrow at 9:00 am for the Intro WOD and your last chance to get an entry into the drawing for a Free July! STRENGTH
Strict OH Press 1x10, 3x7, 2x3 WOD 50 D/U's (scale with 125 S/U's) 15 Burpees 15 T2B 15 Superman Push ups 3 Rounds STRENGTH
Good Mornings 4x7 Bent Over Rows 4x7 WOD 200 Meter Run 8 C2B Pull Ups 8 Snatch Balances (95/65) 12 Minute AMRAP STRENGTH
Front Squats 1x12, 2x10, 2x7, 2x2 WOD - "Diane" Deadlift (225/155) H/S Push Ups 21-15-9 HEY!!!! It's Cody's 14th Birthday Today... Happy Birthday Frogdude!
STRENGTH Clean & Jerk (Can be Squat clean or Power clean.. Can be Split Jerk or Push Jerk) 2x7, 3x5, 2x3, 2x1 WOD 1:00 Rowing :30 REST 1:00 Jumping Rope (Singles or Doubles) :30 REST :30 Sprints :30 Burpees :30 REST 4 Rounds Get your short answer ready for: Why did you start CrossFit... If you don't know why, find our Facebook Page and look us up...... STRENGTH/SKILL
20 Minutes of Heavy Singles of Snatches or Power Snatches 15-20 sets of 1 Rep You can try to work up to a new 1RM PR or simply find a good working weight that allows you to practice form with heavy weight WOD 6 Prison Cell Push ups 18 Wall Balls (20/14) 54 D/U's (scale with 125 S/U's) 12 Minute AMRAP |
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