Strength
Every 2:00 x6 sets
3x Thrusters
No racks; all sets will come from the ground
Work Capacity
For Time:
25x Thrusters @95/65
400m Run
25x CTB Pull-Ups
400m Run
25x Thrusters @95/65
Tuesday, June 18
Monday, June 17
Tuesday 18 June 2019
Deficit Deadlift (3")
6 sets of 2 reps, as heavy as possible with good form
*NOTE: if you are still working on the mobility/stability to do a deadlift from the floor with a neutral spine, you will be working from the floor today
Conditioning
Three Rounds for Time:
500m Row or 400m Run
12x Burpees
21x Box Jumps @24/20"
Accessory
Three Rounds for Quality:
100m Farmer's Carry (turn right out of the CrossFit door and walk to the second pillar = 50m)
Accumulate 60 sec Hollow Hold or appropriate scale
2:00 rest between rounds
Acceptable Subs for Hollow Hold:
Knees Bent Hollow Hold
Plank
Sled Drag
Tire Flips
6 sets of 2 reps, as heavy as possible with good form
*NOTE: if you are still working on the mobility/stability to do a deadlift from the floor with a neutral spine, you will be working from the floor today
Conditioning
Three Rounds for Time:
500m Row or 400m Run
12x Burpees
21x Box Jumps @24/20"
Accessory
Three Rounds for Quality:
100m Farmer's Carry (turn right out of the CrossFit door and walk to the second pillar = 50m)
Accumulate 60 sec Hollow Hold or appropriate scale
2:00 rest between rounds
Acceptable Subs for Hollow Hold:
Knees Bent Hollow Hold
Plank
Sled Drag
Tire Flips
Sunday, June 16
Monday 17 June 2019
Snatch
From the 0:00-5:00:
2 Snatch-Grip Push Jerks
1 Pausing Overhead Squat
From the 0:00-5:00:
2 Snatch-Grip Push Jerks
1 Pausing Overhead Squat
From the 5:00-10:00:
1 Hang Snatch Pull
1 Hang Snatch High Pull
1 Hang Squat Snatch
1 Snatch Balance
1 Hang Snatch Pull
1 Hang Snatch High Pull
1 Hang Squat Snatch
1 Snatch Balance
From the 10:00-20:00:
Heavy Single - Hang Squat Snatch
Heavy Single - Hang Squat Snatch
Conditioning
"High Heels"
AMRAP 9:
10 Hang Squat Snatches (75/55)
30 Double-Unders
"High Heels"
AMRAP 9:
10 Hang Squat Snatches (75/55)
30 Double-Unders
Back Squat
On the Minute x 9:
1 Pausing Back Squat
1 Back Squat
On the Minute x 9:
1 Pausing Back Squat
1 Back Squat
Thursday, June 13
Friday 14 June 2019
Power Snatch
"Gut Check"
Warm up, then take five singles to build to a moderately heavy weight
"Gut Check"
Teams of 3, with a 25:00 Time Cap:
200/140 Calorie Assault Bike
... Directly into:
3 Rounds:
50 Toes to Bar
50 Box Jump Overs (24"/20")
50 Power Snatches*
Round 1 Barbell - 95/65
Round 2 Barbell - 115/85
Round 3 Barbell - 135/95
Wednesday, June 12
Thursday 13 June 2019
Work Capacity
For Time:
40 Kipping Handstand Pushups
30 Pullups
10 Rounds of "Macho Man" (185/135)
1 Round of "Macho Man":
3 Power Cleans + 3 Front Squats + 3 Jerks
Just the WOD today. It'll be enough, trust us :)
Goal = sub 20 min to score in the top 25%
Cap = 30 min
Subs:
- sub dumbbell push presses if unable to do HSPU; choose a weight that is challenging
- sub ring rows or banded pullups if unable to do Pullups (pick the substitution you use less often)
Just the WOD today. It'll be enough, trust us :)
Goal = sub 20 min to score in the top 25%
Cap = 30 min
Subs:
- sub dumbbell push presses if unable to do HSPU; choose a weight that is challenging
- sub ring rows or banded pullups if unable to do Pullups (pick the substitution you use less often)
Tuesday, June 11
Wednesday 12 June 2019
Overhead Squat
5 Sets:
1x Tempo Overhead Squat* + 1x Overhead Squat
*Tempo @5-2-1-1 (5 sec down, 2 sec pause at bottom, 1 sec stand, 1 sec hold at top)
Conditioning Part #1 In a 5:00 Window... 100 Double-Under Buy-In Time remaining, AMRAP: 12 Overhead Squats (95/65) 4 Burpee Box Jump Overs (24"/20") Rest 5:00 Part #2 In a 5:00 Window... 100 Double-Under Buy-In Time remaining, AMRAP: 8 Overhead Squats (115/85) 4 Burpee Box Jump Overs (24"/20") Rest 5:00 Part #3 In a 5:00 Window... 100 Double-Under Buy-In Time remaining, AMRAP: 4 Overhead Squats (135/95) 4 Burpee Box Jump Overs (24"/20")
Conditioning Part #1 In a 5:00 Window... 100 Double-Under Buy-In Time remaining, AMRAP: 12 Overhead Squats (95/65) 4 Burpee Box Jump Overs (24"/20") Rest 5:00 Part #2 In a 5:00 Window... 100 Double-Under Buy-In Time remaining, AMRAP: 8 Overhead Squats (115/85) 4 Burpee Box Jump Overs (24"/20") Rest 5:00 Part #3 In a 5:00 Window... 100 Double-Under Buy-In Time remaining, AMRAP: 4 Overhead Squats (135/95) 4 Burpee Box Jump Overs (24"/20")
Monday, June 10
Tuesday 11 June 2019
Power Clean
Clean Primer:
5 Sets:
1 Hang Clean High Pull
1 Low-Hang Power Clean
... Followed by:
"On the 1:30" x 5:
1 Hang Power Clean
1 Power Clean
Build to a moderately heavy weight for the complex.
Conditioning 15x Power Cleans
600m Run* 10x Power Cleans
400m Run* 5x Power Cleans
200m Run*
Rx - 155/105
*for the run distances, turn left out of the front door. For 600m, turn around at the Starbucks driveway. For 400m, turn around at the last parking meter (the fifth one) on the curved side of the other building. For 200m, turn around at the fire plug on the wall in front of Cafe Mezzanotte.
Build to a moderately heavy weight for the complex.
Conditioning 15x Power Cleans
600m Run* 10x Power Cleans
400m Run* 5x Power Cleans
200m Run*
Rx - 155/105
*for the run distances, turn left out of the front door. For 600m, turn around at the Starbucks driveway. For 400m, turn around at the last parking meter (the fifth one) on the curved side of the other building. For 200m, turn around at the fire plug on the wall in front of Cafe Mezzanotte.
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