20180620

A] 12-15 minutes to build to Today's 1RM Snatch.

B]
4 Rounds @ high effort:

8 Toes to bar
12 Wallballs 20/14# @11'/10' (30/20*)
16 Alt. DB Snatch 55/35#
200' Sprint
rest 60 seconds between rounds.

Rest 60 seconds between rounds 4&5

4 Rounds @ high effort:
200' Sprint
16 Alt. DB Snatch 55/35#
12 Wallballs 20/14# @11'/10' (30/20*)
8 Toes to Bar
rest 60 seconds between rounds.

20180615

CrossFit

A] Backsquats
Set 1 - 5@65-70%
Set 2 - 3@75-80%
Set 3 - 1@85-90%
Set 4- 1@90-95%
Set 5- 1@95+%
Set 6 - 1@95+%
Set 7 - 1@95+% (Optional set)
Rest 60 seconds between sets 1-3
rest 120 seconds between sets 4-7
*Find TODAY'S heavy.  If you hit a new PR, good on you, but save some in the tank for next week.

B] For Time:
20 Deadlifts @75%
30 Bar over burpees
40 Calorie Row (AB*)

Fitness

A] 5 sets of:
Backsquats (7-5-3-5-3)
rest 90-120 seconds

B] B] For Time:

20 Deadlifts
30 Bar over burpees
40 Calorie Row (AB*)
 

20180614

CrossFit

A] 12-15 minutes to build to a heavy-ish power clean and jerk.

B] 7 sets of:
2 Banded Bench @60% + Red bands (cycle through grips)
rest 60 seconds between sets.

C] Play.  

Fitness

A] 4 sets of:
4-6 Standing Strict Press
rest 60 seconds
sub max strict pull-ups (do as many as you can, but stop 2 reps before failure.)
rest 60 seconds
sub max push-ups
rest 60 seconds
45-60 second weighted plank
rest as needed

20180612

CrossFit

A] Bench Press

1x3@75%
1x2@80%
1x1@85%
1x3@80%
1x2@85%
1x1@90%
1x1@95%
Max Reps@85%

B] 3 Rounds for times:
(4/2 Muscle-ups*)
8 HSPU (SHPSU)
12 Chest to bar Pull-Ups
16 Alternating Pistols
50 Double-Unders (UB* if you trip, start over at 0)
rest 2:00

Fitness

5 Sets of:
3-5 Bench Press, (heavier than last week)
rest 30-45 seconds
6-8 Alternating DB/KB bent over row @11X2
rest 45-60 seconds

20180611

CrossFit

A] Every 2:00 for 10:00 (5 sets:)
1 Power Snatch
*Build to a heavy single.  

B] Every 2:00 for 14:00 (7 sets:)
2 Cleans + 1 Jerk
*Build to a moderately heavy single

C] Deadlifts

Warm-up with doubles, then;
1x2@90%
1x1@93%
*If you feel good take 1-2 sets to go heavier than 93%.  We are not trying to set a New PR Today, but if you feel good and do so, good on you!  Focus is on form with intensity. 

Fitness
A] 4 Sets of:
Backsquats (5-3-5-3) (go heavier than last week*)
rest 45-60 seconds
45 second Plank
rest 60 seconds

B] EMOM x 12:00 (6 sets:)

Even - 3-5 Deadlifts (GO heavier than last week*)
ODD - 5 Tall box jumps + 10 Split Jumps

 

20180608

A] 3 Sets of:
1 Backsquat @90%
rest 90-120 seconds
4 Backsquats @75% 
rest 120 seconds
**Add weight to each set.

B] 5 Minute AMRAP:
4 Shoulder to Overhead 155/105# (175/115*)
8 Front Squats 155/105# (175/115*)
12 Bar Over Burpees

Fitness

A]3 sets of:
12-15 Single Leg Elevated Split squats (L/R)
rest 30 seconds between legs,
Rest 45-60 seconds

8-10 RD's @31X1
rest 60-90 seconds

B] 5 Minute AMRAP:
8 DB Shoulder to Overhead
10 DB Squats
12 Burpees over DB

20180525

A] 3 Sets of:
2 Backsquats@83%
rest 90-120 seconds
6 Backsquats@63%
rest 120 seconds.
**Add weight every set if possible.**

B] Every 2:00 for 10:00 (5 Sets):
3 Deadlifts
*build to Today's 3RM Deadlift

C] (Optional WOD)

3 Rounds:

8 Right-arm O.H. Reverse Lunges (25' Walking Lunges*) 50/35#
8 Left-arm O.H. Reverse Lunges (25' Walking Lunges*) 50/35#
16 Burpees over Dumbbell

20180521

A] 15:00 to find a max:
Clean + Front Squat + Jerk

B]Back Squats
3x3@80%
2x3@85%
2x2@88%
2x2@90%
rest as needed

C] EMOM x 7:00
2 Deadlift@80% 

*Pick 2-3 exercises.

Fitness

A] 3 sets of:
15 Bulgarian split squats (L/R) 
Rest 45-60 seconds after each leg
8-10 Single arm bent over row (L/R)
Rest 45-60 seconds after each arm,
30-45 second front leaning rest on rings
Rest 60 seconds

B] AMRAP x 12:00
500M Row
15 Ground to overhead with plate 45/25#
30 Mountain Climbers (each leg)

20180518

A] 3 Sets:
2 Backsquats@80%
rest 90 seconds
6 Backsquats@65%
rest 120 seconds.
*Add weight to every set.

B] Every 2:00 for 10:00 (5 sets):
3 Deadlifts
(Build to a heavy 3 reps, focus on mechanics. Any loss of form, terminate the set.)

Followed by,

Every minute on the minute for 6:00 (3 rounds):
1 - 12-16 S.A. Overhead DB walking lunge 50/35# (L/R)
2 - 40-50 second Hollow Hold

20180509

A] 15:00 To find Today's 2RM Snatch.

B] 
3 Minute AMRAP:
18 Burpee Box Jump Overs 24/20"
18 Hang Squat Cleans 95/65# (115/75#*)
with remaining time, max alternating DB Snatch 50/35#

rest 2:00

3 Minute AMRAP:
15 Burpee Box Jump Overs 24/20"
15 Hang Squat Cleans 115/80# (135/95#*)
with remaining time, max alternating DB Snatch 50/35#

rest 2:00

3 Minute AMRAP:
12 Burpee Box Jump Overs 24/20"
12 Hang Squat Cleans 135/95# (155/105#*)
with remaining time, max  alternating DB Snatch 50/35#

**Your score is how many reps completed for each am rap. Ex. (56 -60-52)**