June 3, 2014
Strength: Back Squat 3×5
*Add 2.5 to 5lbs from last time
WOD: 5 Rounds for Time
5 Deadlifts (275/185)
WOD: 20 Minute EMOM
Every 1 minute for 20 minutes do
5 Kettlebell Swings (choose load)
*Kettelbells should be heavy and sets should be completed as quickly as possible each minute.
a) Snatch: 8 Minute EMOM
Minute 1: 50lb under 1RM
Minute 2: 40lb under 1RM
Minute 3: 30 lb under 1RM
Minute 4: 20lb under 1RM
b) Strict Press 3-3-3-3-3
*Use heaviest weight possible for each set
WOD: Same as CrossFit
Lifts Learned: Deadlift, Sumo Deadlift High Pull, Med Ball Clean
Skills: Hollow Rock, Muscle Up
Running skills & drills!
*Don’t forget: class is at 4pm this week!