CrossFit – Fri, Jun 7 31 Heroes (AMRAP – Reps) 31 Minute AMRAP of: Partner 1: 8 Thrusters, 155# / 105# 6 Rope Climbs, 15 ft. 11 Box Jumps, 30" / 24" Partner 2: 400m Run with sandbag, 45# / 25# This is a Partner WOD – Partner #1 will perform the work listed above.
CrossFit – Thu, Jun 6 Metcon Back Squat:1×5@60%1×5@65%1×5@70%1×5@75% Front Squat:1×5@60%1×5@65%2×5@70% Rest 2:00 b/t sets Metcon (Time) 3 RFT:5 Atlas Squats10 DB C&J15 Echo Bike Cals DB – 2×50/35 Scale the weight of the DB accordingly.
CrossFit – Wed, Jun 5 Barbell Complex (Weight) 15 minutes to establish a maximum set forthe day. 1 High-Hang Clean + 1 Front Squat + 2 Jerks Rest as needed. Metcon (Time) For Time:150 Double-unders125 Sit-ups100 Box Step-ups 24/2075 Deadlifts 115/7550 Burpees25 Strict HSPU 30:00 Time Cap L1: 1 Abmat Strict HSPUL2: Box Pike Position
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
