June 2018

CrossFit For Load: Strict Press 5-5-5-5   3 rounds for total reps: 3:00 AMRAP: 8 Shoulder to Overhead 95/65 16 Double Under (rest 3:00 between rounds) _____________________________   Competitor 1 Not timed: Assault Air Runner 500m-400m-300m-200m-100m (alternate intervals with a partner)   AMRAP 5:00 Ring Muscle-up   For total reps: Every 1:00 for 10:00 Odd […]

CrossFit For Load: Back Squat 6-6-6-6   20 Rounds: 1 DBall Over the Shoulder 150/80 3 T2B 5 Calories on the Rower _____________________   Competitor 1 For load: Every 1:00 until you miss twice: 1 Power Clean (add 10lbs/5lbs each set)   Back Squat 70% 1×3 75% 1×3 80% 3×3   3 rounds for total

7:00a Competitor 2 7:30a Kettlebell 8:00a Weightlifting 8:00a Competitor 1 10:30a Weightlifting 10:30a CrossFit _____________________________   Weightlifting Snatch High Pull + Snatch Build to a heavy set of 1+1   Clean High Pull + Clean & Jerk Build to a heavy set of 1+1

CrossFit Deadlift: 8-8-8   5 rounds for reps: Russian Kettlebell Swing 70/44 Bar Dip (rest 1:00 between rounds) _____________________   Competitor 1 Drill Tall Jerk   Split Power Clean (blocks) + Split Jerk 60% 3+3 65% 2(2+2) 70% 3(1+1)   For total reps: Every 1:00 for 10:00 Odd min: 45′ Axle Bar Walking Lunge (front

Sleds 7 rounds: 30yd Sled Push 180/135 200m Assault Air Runner (rest 1:00 between rounds) _________________________   Fit Essentials For load 12-10-8 Close Grip Bench Press Pullover *follow each round with :30 air bike for cals   Partner workout Each partner completes 4 rounds: Row 250/200m KB front rack hold while partner rows _________________________  

CrossFit Skill Pull-up (kipping or butterfly)  For time: 1k Row 50 Sit-up 100 Double under 25 Hand Release Push-up  50 Ball Slam 20/14 25 Hand Release Push-up  100 Double under 50 Sit-up  1k Row _______________________   Competitor 1 Power Snatch 2 waves: 75% 1×1 80% 1×1 85% 1×1 90% 1×1 95% 1×1   Thruster 2

CrossFit For load: Press 6-6-6-6   AMRAP 15:00 15 Box Jump 24/20 15 Wall Ball 20/14 15 KB Swing 53/35 ________________________   Competitor 1 6 rounds not timed: 200m Assault Air Runner (alternate with a partner)   5 rounds for total reps: Ring Muscle-up (rest 1:00 between rounds)   For load: Every 1:00 for 10:00 Odd

CrossFit Back squat: 8-8-8-8   4 Rounds for time: 7 Power Cleans 135/95 14 Bar Facing Burpee __________________________   Competitor 1 Power Clean 2 waves: 75% 1×1 80% 1×1 85% 1×1 90% 1×1 95% 1×1   Snatch Pull 90% 1×2 100% 1×2 110% 2×2   Back Squat 65% 1×5 70% 1×5 75% 1×5 80% 1×5

7:00a Competitor 2 7:30a Kettlebell 8:00a Weightlifting 8:00a Competitor 1 10:30a Weightlifting 10:30a CrossFit ______________________   Weightlifting Snatch High Pull + Snatch Build to a heavy set of 1+2   Clean High Pull + Clean & Jerk Build to a heavy set of 1+2

CrossFit “Fight Gone Bad” 3 rounds for reps + calories: 1:00 Wall Ball Shot 20/14 1:00 Sumo Deadlift High Pull 75/55 1:00 Box Jump 20″ 1:00 Push Press 75/55 1:00 Row (rest 1:00) ___________________________   Competitor 1 Snatch Grip Push Press 70% 1×3 75% 1×3 80% 1×3 85% 1×3 90% 1×3   Front Squat 70%