CROSSFIT

Monday 6/22

AMRAP in 25 minutes
25 Sumo Deadlift High Pulls (75/55 lb)
25 Push-Ups
25 Thrusters (75/55 lb)
25 Sit-Ups

Tuesday 6/23

In 10:00
Find a Heavy Double:
Power Snatch

+

3 Rounds for Time:
24 Hang Power Snatches (95/65)
12 Bar Facing Burpees

Wednesday 6/24

Teams of 2, Trade as Needed.

For Time:
3k Row
9k Bike
200 deadlifts (135/85)

Thursday 6/25

10 Rounds for Time:
30 Double-Unders
10 Hang Power Cleans (115/75)
10 Chest to Bar Pull-ups

+

3 Rounds:
:20 Tuck Hang
50 Flutter Kicks

Friday 6/26

EMOM 7 Minutes:
7 Front Squats @ light to moderate weight

+

Loredo
6RFT:
24 squats
24 pushups
24 walking lunges
run 400m

(Time Cap: 28:00)

Saturday 6/27

Teams of 2. Trade every 1:00.

AMRAP 22 minutes:
30/20 Calorie Row
30 Push Press (95/65)
30 Box Jumps (24/20)
30 Burpee Pull-ups

BOOTCAMP

Monday 6/22

6 Rounds for Time:
24 Air Squats
24 Hand Release Push-ups
24 Walking Lunges
400m Row

+

3 Rounds:
:20 Tuck Hang
50 Flutter Kicks

Tuesday 6/23

5 Sets of 4:00 on/ 2:00 off:
30/20 cal bike
30 Russian Kettlebell Swing
30 KB SDHP

– Continue where you left off each interval

Wednesday 6/24

Every 1:00 x 10 minutes:
10 Wtd. Box Step-Ups

+

DB Kalsu
For Time:
100 SA DB Thruster

Every 1 min (starting at 0:00) complete: 5 Burpees

Thursday 6/25

Teams of 2. Trade Reps.

AMRAP 20 minutes:
100 Calorie Bike
100/50 Push-ups
100 KB Suitcase DL
100 Sit-ups

Friday 6/26

3RFT:
1k Row
100 Single Unders

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WODS 8/10

CROSSFIT Monday 8/10 In 10 minutes: Build to a heavy 3-rep Thruster + For Time: 1k Row 21 Thrusters (95/65)

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WODS 8/3

CROSSFIT Monday 8/3 EMOM 6 3 Hanging Power Snatches (not TnG) REST 3-5 minutes EMOM 6 minutes 10 Toes to

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WODS 7/27

CROSSFIT Monday 7/27 In 12 minutes: Build to a max Front Squat + AMRAP 8 minutes 3.6.9.12…etc Thrusters (95/65) Pull-ups

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WODS 7/20

CROSSFIT Monday 7/20 In 10 minutes: Build to a heavy 3-rep Back Squat REST 5:00 1-10 C2B Pull-ups (must come

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WODS 7/13

CROSSFIT Monday 7/13 Every 2:00 x 3 Sets: 3.3.3 Back Squats, rest :15 b/t clusters REST 5:00 EMOM 6 minutes

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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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