WOD

Workout of the Day and Specialty Class Programming

Wednesday, June 19, 2019

4 Rounds:

14 Back rack box step ups 24/20” 75/55lbs

14 Cal AD

14 Push Press

1:00 Rest

POWER HOUR

Back Squat

7-5-5-3-3-1-1-1

3x12 DB Bench

BARBELL ENDURANCE

4 Sets: 2 Power Snatch + Snatch Balance

5 Sets: Power Snatch + Snatch + OHS

EMOM 15: 1 Snatch

CORE ENDURANCE

AMRAP in 15 with a Partner:

Alt. Each Movement Rounds:

200m Sprint

10 Ring Push Ups

30ft Box Push (Each person)

Wednesday, June 12, 2019

AMRAP in 4:

10 Deadlift 225/155lbs

10 Pull Ups

Rest 3:00

AMRAP in 4:

10 Power Clean 135/95lbs

10 Toes to Bar

CORE ENDURANCE

AMRAP in 20:

500m Row

15 Plyo Push Ups with Band

20 Walking Lunges

POWER HOUR

APRE 6 Front Squat

3xME Strict HSPU

5 Rounds: :15 On/:45 Off AD

BARBELL ENDURANCE

6 Sets: 2 Power Clean + 2 Front Squat

5 Sets: 3 Push Press + Push Jerk

EMOM 12: 2 Thruster

Monday June 3, 2019

CrossFit.com 150311

Snatch - Clean - Deadlift

With a running clock, every minute perform 1 lift and add 10 lb.

Start with an empty barbell and snatch for as long as possible.

Once you cannot snatch the weight, clean for as long as possible.

Once you cannot clean the weight, deadlift for as long as possible.

ENDURANCE

4 Rounds:

400m Run

20 KB Swing 24/16kg

CORE ENDURANCE

AMRAP in 16:

14 Regional Style DB Lunge (Switch at 7)

200m Run

14 Burpees