CrossFit – Wed, Jun 12 Metcon (Weight) 15 minutes to establish a maximum set forthe day. 1 Hang Clean + 1 Front Squat + 2 Jerks Rest as needed. Metcon (AMRAP – Rounds and Reps) “Cindy Remix” 20AMRAP: 5 C2B10 HSPU15 Box Jumps 24/20 *L1: Pull-ups/Abmat HSPU/Scale the height of the box.L2: Pull-ups/Push-ups/Air SquatsL3: Ring-rows/Push-ups/Air
CrossFit – Tue, Jun 11 Metcon (Weight) 7 x Touch and Go Snatch Double *Begin at 60-65% of 1 RM Snatch. Rest as needed. Lift as heavy as possible (AHAP). THEN…add 20-25 lbs. to the bar & complete the following: 5×2 Snatch High Pulls Rest as needed. Metcon (AMRAP – Rounds and Reps) 10AMRAP: 2
CrossFit – Mon, Jun 10 Metcon Backsquat:1×5@60%1×5@65%1×5@70%1×5@75% Frontsquat:1×5@60%1×5@65%2×5@70% Rest 2:00 between sets If you don’t absolutely need a belt, then don’t use one. Metcon (Time) 3 RFT: 10 SB G2Box (Right) 10 SB Box Step-ups 10 SB G2Box (Left)10 SB Box Step-ups 24″ Across400m SB Run SB weight: 75/45 Scale weight using a KB.
CrossFit – Sun, Jun 9 SUNDAY FUNDAY 10 RFT 10 Walking Lunge 10 Push Ups
CrossFit – Sat, Jun 8 Saturday Community WOD!!! (Time) 20:00 AMRAP 200m S/A Farmers Carry 21 Wall Ball Shots 20/14 15 Kettlebell Swings 53/35 9 Burpees *no slouching to the side on the farmers carry. stay nice and tight
