CROSSFIT

Monday 6/1

In 10 minutes:
Build to a heavy Clean & Jerk (anyway)

EMOM 12 minutes:
O: 3 Clean and Jerks @ 70% from above
E: Max Effort Calorie Row
*Score is the total number of calories rowed*

Tuesday 6/2

AMRAP 18 minutes:
6 C2B Pull-ups
6 Overhead Walking Lunge Steps (95/65)
6 Bar Facing Burpees
6 Overhead Walking Lunge Steps

Wednesday 6/3

3 Sets:
10 OHS (from rack)
2:00 Max Meter Row
REST 2:00

REST 5:00

AMRAP 7 minutes:
20 Abmat Sit-ups
15/10 Push-ups
10 (5/5) Pistols

Thursday 6/4

3 Rounds for Time:
400m Run
21 Kettlebell Swings (53/35)
42 Double Unders
21/16 Calorie Bike

+

Tabata T2B

Friday 6/5

3 Sets:
2:00 Push Press (95/65)
REST 2:00
2:00 Front Squat (95/65)
REST 2:00
2:00 Burpee Box Jump (24/20)
REST 2:00

Saturday 6/6

Teams of 2.
AMRAP 12 minutes
300m Run (Partner 1)
7 Thrusters (95/65) (Partner 2)
7 Box Jump Overs (24/20) (Partner 2)
7 Calorie Bike (Partner 2)

REST 5:00

AMRAP 12 minutes:
300m Run (Partner 2)
7 Thrusters (95/65) (Partner 1)
7 Box Jump Overs (24/20) (Partner 1)
7 Calorie Bike (Partner 1)

BOOTCAMP

Monday 6/1

For Time:
100/75 Calorie Bike
(Cap: 10 minutes)

+

AMRAP 10 minutes:
3 Push-ups
5 Burpees Over Rower
7/7 Lunges

Tuesday 6/2

EMOM 8 minutes:
O: 12 Seated DB Shoulder Press
E: 12 Dbl. DB Sumo RDL

+

AMRAP 12 minutes
200m Run
15 Air Squats

Thursday 6/4

Every 3:00 x 5 Sets:
20/15 Calorie Row

+

AMRAP 10 minutes:
10 (5/5) Box Step-ups
10 Box Dips
10 (5/5) Lateral Lunges
10 Push-ups

Friday 6/5

4 Sets:
1:00 Kettlebell Swings
1:00 Double/Single Unders
1:00 Burpees
1:00 Calorie Row
REST 1:00

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WODS 6/6

CROSSFIT Monday 6/6 EMOM 7 minutes: 3 TnG Power Cleans 1 Split Jerk + 4 Rounds each for Time: 1k

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WODS 6/29

CROSSFIT Monday 6/29 In 10 minutes: Find a heavy 3-rep Back Squat REST 5:00 AMRAP 3 ME Bar Muscle Ups

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WODS 6/22

CROSSFIT Monday 6/22 AMRAP in 25 minutes 25 Sumo Deadlift High Pulls (75/55 lb) 25 Push-Ups 25 Thrusters (75/55 lb)

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WODS 6/15

CROSSFIT Monday 6/15 In 10 minutes, build to a moderate: Power Clean + Hang Clean + Jerk + Benchmark: DT

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WODS 6/1

CROSSFIT Monday 6/1 In 10 minutes: Build to a heavy Clean & Jerk (anyway) EMOM 12 minutes: O: 3 Clean

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