CrossFit – Fri, Jun 14 Metcon (Time) “Goose” For Time (with a Partner): 106 Deadlifts (135/95 lb) Then, 7 rounds of: 3 Rope Climbs (15 ft) 15 Thrusters (135/95 lb) 15 Kettlebell Swings (70/53 lb) Then, 400 meter Run with a plate (together, both partners carry a plate 45/25 lb)
CrossFit – Thu, Jun 13 Metcon Back Squats:1×5@60%1×3@70%1×2@80%1×2@90%1×1@95%1×1@103% Front Squats:1×5@60%1×5@70%2×5@75% Metcon (Time) “Strict & Heavy Elizabeth”For Time:21-15-9 Power CleansStrict Ring Dips 135/95, 155/115, 185/135 *L1: Kipping Ring DipsL2: Banded Ring DipsL3: Box Dips
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.
