CrossFit – Thu, Jun 29 Metcon (AMRAP – Reps) Alternating EMOM for 20:A) 1 Legless Rope ClimbB) 5 C&J (*Increase weight on the barevery round) – Any type of clean & any type of Jerk *1-95/652-115/753-125/854-135/955-155/1056-165/1157-175/1258-185/1359- 205/14510-225/155 L1: Rope Climb w/feetL2: Heel Lock + Pull Up on the rigL3: 5 K2E on the rig (If
CrossFit – Wed, Jun 28 Bench Press (Weight) Superset the following: A) Bench Press; rest :451×5 RPE 83×5 RPE 91×5 RPE 10 B) 5×20 Nose & Toes Shoulder Taps, rest :45 Jackie (Time) For time: 1,000-meter row 50 thrusters 30 pull-ups Men: 45 lb. Women: 35 lb. L1: Jumping PUL2: Barbell PUL3: Ring Rows The
CrossFit – Tue, Jun 27 Snatch Complex (Weight) First Pull (to the knee)+Power Snatch+Snatch Warm-up to an RPE of 8, then perform 10 sets.Rest 90 seconds btwn. sets. Metcon (AMRAP – Rounds and Reps) 15 AMRAP:200m Sprint10 Devils Press 35/2510 DB Box Step-Ups 2×35/25, 24/20″
CrossFit – Mon, Jun 26 Back Squat (Weight) 1×5 RPE 83×5 RPE 91×5 RPE 10 (maximal 5 RM) Rest 2:00 b/t sets Warm-up to a challenging set of 5, rated as an 8 on the RPE scale then, perform prescribed sets x reps. During the rest, perform 20 GHD Sit-ups. Metcon (Time) 3 RFT:50 Wall
CrossFit – Sat, Jun 24 20 Min AMRAP w/Partner (AMRAP – Rounds and Reps) 20 Cals (Row, Ski) (Bike Rx+) 20 Clean & Jerks @135/95 20 Tandem Bar Facing Burpees *Rest 1 Min* I go, you go, except burpees are done together. Cals can be split equally. *RX+ 155/115, Bike, each athlete does 20 reps*
