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CrossFit – Tue, Jul 1 Split Jerk (5×3 work between 75-85% Off The Rack) 5×3 work between 75-85% Off The Rack Metcon (Time) 3 Rounds 9 Snatch grip deads 6 Hang Snatches 3 OHS 600m Run Barbell 95/65

CrossFit – Mon, Jun 30 Back Squat (3×6 (3 sec Pause Back squat) work between 60-65%) 3×6 (3 sec Pause Back squat) work between 60-65% same weight for all sets

CrossFit – Sat, Jun 28 Metcon (Time) Partner WOD 1 mile run 30 Burpees 30 Wallballs 30 KBS 24/16kg 800m run 30 Lunges with the wallball 200m Farmers carry 50/35 400m run 30 Burpees 30 Wallballs 30 KBS 200m Run 30 Lunges with the wallball 200m Farmers Carry Split reps and meters on the farmers

CrossFit – Fri, Jun 27 Shoulder Press (Build to heavy Single) Build to heavy Single Metcon (Time) 5 Rounds For Time: 12 DB Deadlifts 9 DB Hang Power Cleans 6 DB S2OH 50 DU 250/200m Row

CrossFit – Thu, Jun 26 Metcon (AMRAP – Rounds and Reps) AMRAP 30: 50/35 Strict pull-ups or chin ups 100 Hand-Release Push-ups 150 Sit-ups Every 3 minutes (Starting on 0:00): 3 Snatches, 115/85 RX 95/65

CrossFit – Wed, Jun 25 Front Squat (4×8 (work between 65-70% same weight across)) Metcon (Time) Partner WOD 2 Rounds For Time: 30 Deadlifts 30 Front Squats 30 S2OH 30 Box Jumps 30 Calorie Row Barbell: 135/95 same weight for all movements

CrossFit – Tue, Jun 24

CrossFit – Mon, Jun 23

CrossFit – Sun, Jun 22 h y r o x (Time) 2 Rounds 800m Run 20 Wallballs 20 KBS 24/16kg then….. 2 Rounds Run 400m 20 Weighted lunges w/wallball 30 cal row 100m KB farmers carry 24/16

CrossFit – Sat, Jun 21 Limbo (Time) Partner WOD For Time: 24 – 20 – 16 – 12 – 8 Squats, 155 / 105 lb 10-8-6-4-2 Rope Climbs 200m Run after every round Pull-Ups per person 30 – 24 – 18 – 12 – 6