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CrossFit – Thu, Jun 19 Floor Press (Weight) 3 Sets:3 Floor Press @ 85% 1 Drop Set:Continuous Reps at 50% • Rest 2-3 Minutes Between Sets Hope Chest (AMRAP – Reps) AMRAP 5: 50 Push-ups Calorie Row in Remaining Time AMRAP 4: 40 Push-ups Calorie Row in Remaining Time AMRAP 3: 30 Push-ups Calorie Row […]

CrossFit – Wed, Jun 18 Clean and Jerk (Build to a Heavy set of 3 ) Lasso For Time: 1,600 Meter Run 3 Rounds: 20 AbMat Sit-ups 40 Double Unders 800 Meter Run 2 Rounds: 20 AbMat Sit-ups 40 Double Unders 400 Meter Run 1 Round: 20 AbMat Sit-ups 40 Double Unders 200 Meter Run

CrossFit – Tue, Jun 17 Front Squat (3×6 70% same weight for all sets) 3 Sets: 6 Front Squats at 70% • Rest 1-2 Minutes Between Sets Four Then Floor (AMRAP – Reps) Partner WOD 4 Rounds x AMRAP 4:30 Power Cleans, 95 / 65 lb Max Calorie Echo Bike • Rest 4 Minutes Between

CrossFit – Mon, Jun 16 Shoulder Press (5 x 5 80%) 5 x 5 80% same weight all sets Back Squat (6 x 3) 3 x 3 70% 3 x 3 80%

CrossFit – Sat, Jun 14 Metcon (AMRAP – Rounds and Reps) [TEAMS OF 2]AMRAP 20: 5 Power Cleans, 115 / 85 lb 5 T2B5 Front Squats, 115 / 85 lb 5 T2B P1: 100 Meter Farmer’s Carry, 50 / 35 lbs P2: Chipper Reps * Switch Upon Completion Of Carry * Pick Up Where Partner

CrossFit – Fri, Jun 13 Shoulder Press (10 x 1 95%) 10 x 1 95% Same weight all sets Boat Race (Time) 3 RFT: 500m Row 400m Run 3 mins rest between rounds

CrossFit – Thu, Jun 12 Deadlift (3 x 5 75% same weight across) Metcon (AMRAP – Rounds and Reps) 4 Rounds x AMRAP 3: 12 Alt. DB Snatches, 70/50 12 T2B 12 Box Jumps 30/24″ *Rest 1 Minute Between Rounds *Pick up where you left off Score is rounds and reps RX 50/35

CrossFit – Wed, Jun 11 Clean and Jerk (Build to heavy single) Metcon (Time) 5 Round For Time: 15 Deadlifts 200m Row 9 Hang Power Cleans 200m Run 60 DU Barbell 135/95 If you are not running replace with 12/9 Calorie Echo Bike

CrossFit – Tue, Jun 10 Front Squat (5 x 5) 1 x 5 75% 3 x 5 80% 1 x 5 85%

CrossFit – Mon, Jun 9 Shoulder Press (5 x 5 78%) 5 x 5 78% Same weight all sets Back Squat (6 x 3) 3 x 3 75% 3 x 3 85%