CrossFit – Tue, Jun 4 Snatch Complex (Weight) 7×1 of the following complex:1 Hang Sn + 1 Snatch *Begin at 60-65% of 1 RM Snatch. Rest as needed. Go as heavy as possible THEN…add 20-25 lbs. to the bar & complete the following: 5×2 of the following: 1 Paused Sn First Pull (at the knee)
CrossFit – Mon, Jun 3 Metcon Back Squat:1×5@65%3×5@75% Front Squat:4×5@65% Rest 90-120 secs. b/t sets. Metcon (Time) 7 Burpee Wall Walks21 Cal Row21 Thrusters 95/655 Burpee Wall Walks15 Cal Row15 Thrusters 135/953 Burpee Wall Walks9 Cal Row9 Thrusters 155/105 Scale weight accordingly
CrossFit – Sun, Jun 2 SUNDAY FUNDAY TRAVEL WOD 3 RFT Run 800 M 50 Air Squats
CrossFit – Sat, Jun 1 Saturday Community WOD! Grab a friend and start the weekend off right! (Time) FOR TIME W/ A PARTNER: 40 WALL BALL SHOTS 20/14 40 BURPEES 40 RUSSIAN KETTLEBELL SWINGS 53/35 40 BOX JUMPS 40 DUMBBELL PUSH PRESS 2×35/25 40 PVC PIPE SITUPS 40 GOOD MORNINGS 40 SQUAT JUMPS *RUN 100M
CrossFit – Fri, May 31 Austin Smith (Time) 30 Rounds For Time 2 Muscle Ups 3 Power Cleans (155/105) 4 Handstand Push-ups Cash Out 2022m Row Scale the weight of the barbell as necessary. L1: Jumping RMU/1 Abmat HSPU L2: MU Transition + Lockout/Box Pike Position HSPU L3: Burpee Pull-up/Strict Push-ups
