WOD

Workout of the Day and Specialty Class Programming

Wednesday, June 5, 2019

AMRAP in 14:

30ft DB Lunge 50/35lbs

14 DB Box Step Ups 24/20”

30ft DB Lunge

7 Burpee Over the DB

CORE ENDURANCE

Tabata Hybrids:

Double Unders and Air Squats

Push Ups and Wall Balls

AD and Lunge

POWER HOUR

APRE 6 Deadlift

3 x :30 Max Weighted Plank

4 Rounds: 50m Sled Push, Rest 2:1

BARBELL ENDURANCE

4 Sets: 3 Muscle Snatch + 2 Power Snatch + OHS

7 Sets: Power Snatch + OHS + Snatch Balance

EMOM 12: Power Snatch + Snatch

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