CrossFit | Jun 22 - 27

Monday Strength & WOD

Warm-Up

2 Rounds of:

1min Row

5 Inch Warms

10 Pull-ups Kipps

Strength

E2MOM for 10min

Clean (Building up to WOD starting weight)

WOD

EVERY 3 MINS X 4 SETS

20 T2B

60 DOUBLE UNDERS

THEN IN THE REMAINING TIME

BUILD TO A 1RM CLEAN

• BAR MAY BE PRE LOADED TO OPENING WEIGHT

• SCALED: HANGING KNEE RAISE / 80 SINGLE

UNDERS

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Tuesday Strength & Conditioning

Warm-Up

250 Meter Run

8 Quad-Pulls + Spiderman (4 each legs)

10 PVC Shoulders Rolls

250 Meter Run

8 Barbell Thrusters

10 PVC Shoulder Rolls

250 Meter Run

Strength

E2MOM for 10min

2 Thrusters @ 50% of Front Squat Max

WOD

3 Rounds of:

500 Meter Run

10 Devils Press 50s/35s

12 DB Front Rack Walking Lunges 50s/35s

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Wednesday Skill & Conditioning

Warm-Up

2 Rounds of:

2 Minute Row

30 Second Barbell Over Head Hold

30 Second Around the world ball slams

Skill

5 Sets of

30 Sec. HandStand Hold or Wallwalk + Hold

30 Sec. Rest

Conditioning

Every 4 minutes for 5 Rounds

20/15 Cal Row

50' Hand Stand Walk or Bear Crawl

10 Box Jumps 30"/24"

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Thursday Strength & Conditioning

Warm-Up

2 Rounds of:

250 Meter Run

50’ Farmer Carry

1 minute Plank Hold

Strength

5 Sets of

100’ Sled Drag (moderate to heavy weight)

Conditioning 

For Time:

1000 Meter Run

5 Rounds of

100’ Farmers Carry 70s/53s

10 Burpees

Then:

75/50 Cal Bike

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Friday Stamina & Conditioning

WOD

For Time:

150 WallBalls 20/14

-Every time you break complete 5 Clean & Jerk @ 135/96

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Saturday WOD

Every 10 Minutes for 3 Rounds

800 Meter Run

30 Bench Press 135/85

30 Sit-ups

30 Pull-ups