CrossFit – Thu, Jun 22 Snatch Work (Weight) 10:00 Warm-up to an RPE of 8 -then- Every :90 5×2 Snatch Metcon (Time) 5 Rounds For Time: Begin each round with a 500m rowRound 1: 15 OHS 95/65Round 2: 12 OHS 115/75Round 3: 9 OHS 135/95Round 4: 7 OHS 155/115Round 5: 5 OHS 175/125 Scale weight
CrossFit – Wed, Jun 21 Metcon (Weight) Superset the following: A) Bench Press; rest :45 3 x 5 RPE 82 x 5 RPE 9 B) 5 x :30 Hollow Hold on the Rings; rest :45 Metcon (Time) “Eizabeth” For Time: 21-15-9 Power Cleans 135/95Ring Dips L1: Scale the amount of “RX” ring dips.L2: Use
CrossFit – Tue, Jun 20 Metcon (AMRAP – Reps) 20 EMOM:5 Thrusters 95/655 T2B5 Burpee Box Jump Overs 24/20 L1: Kip Swing to L-Sit & TuckL2: Kip Swing to L-SitL3: Hanging Knee Raises Barbell Complex (Weight) To be completed after the metcon: 10 minutes to establish a HEAVY complexfor the day. Deadlift+Hang Clean+Power Clean+Jerk
CrossFit – Mon, Jun 19 Back Squat (Weight) 3×5 RPE 82×5 RPE 9 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. Metcon (AMRAP – Reps) 3 x 5:00 AMRAP:9 Shuttle Sprints7 DB Snatches 50/35 (alternate reps)5 GHD
CrossFit – Sat, Jun 17 Saturday Community Wod Triple 7’s (AMRAP – Rounds and Reps) 7Min AMRAP: 200 M Run 21 Hand Release Push-ups 21 Weighted AB Mat Sit-ups 21 Air Squats *Rest 1:30 Seconds 7Min AMRAP 7 Hang Cleans@95/65 7 Push Press 7 Front Squats *Rest 1:30 Seconds 7 Min AMRAP 21 Cals 21
