CrossFit – Wed, Jun 26 Metcon (Weight) 15 minutes to establish a maximum lift for the day:1 Hang Clean + 1 Clean + 1 Split Jerk*Do not drop or let go of the barbell during the complex. Metcon (Time) For Time:100 Double-unders50 Target Burpees (6” above maximum reach)25 Strict HSPU RX+ Wall-facing Strict HSPU L1:
CrossFit – Tue, Jun 25 Metcon (Weight) 7×1 Sn Grip Deadlift + 1 Snatch + 1 OHS*Begin complex at 60-65% of 1 RM. Increase weight every set. Rest 90 secs. Metcon (AMRAP – Reps) 20:00 Alternating EMOMOdd: 1 Pullup + 1 C2B + 1 BMUEven: 10 Wall Ball Shots 20/14 *Scale the weight of the
CrossFit – Mon, Jun 24 Metcon Back Squats:1×5@60%1×5@70%2×5@75% Front Squats:1×5@65%1×5@70%1×5@75% Metcon (Time) For Time:21-15-9-6-3Cal RowThrusters 135/95GHD Sit-ups*Scale the barbell as necessary. L1: V-UpsL2: Alt. V-UpsL3: Abmat SU
CrossFit – Sun, Jun 23 Sunday Funday (Time) 8 RFT Sprint 100 M 30 Squats
CrossFit – Sat, Jun 22 Saturday Community WOD – Bring all the friends! (AMRAP – Rounds and Reps) 25:00 AMRAP w/ a Partner 50/40 Calorie Row or Bike 50 Up Downs w/ 6″ Jump 50 Russian Kettlebell Swings *Partner 1 works while Partner 2 rests *Split work as needed
