WOD

CrossFit – Fri, Jun 28

CrossFit – Thu, Jun 27 Metcon (Weight) 20 minutes to establish a 5 RM Deadlift. Metcon (Time) 4 RFT:400m Run50’ OH Barbell Lunge 95/6550’ HSW Scale the weight of the barbell accordingly or use a PVC pipe L1: 25’ HSWL2: 50 Wall-facing Alt. Shoulder TapsL3: 50 Renegade Rows 2×35/25

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