June 3, 2017

CROSSFIT
Strength: EMOM
Snatch EMOM – 12 Rounds for weight
Minutes 1-4: 5 Reps
Minute 5: Rest
Minutes 6-9: 3 Reps
Minute 10: Rest
Minutes 11-14: 1 Rep
*Try to increase in weight every 2 minutes, score weight used for each minute
Finisher: For Time
100 Slam Balls
Slam Ball 40/25

CROSSFIT 101
Conditioning: AMRAP x 12:00
Saturday Team WOD
Partner 1: Run 200m
Partner 2: Wall Balls
Partner 3: Box Jumps
Partner 4: Burpees
*Running team member is the timekeeper. Score total number of team burpees.
Finisher: For Time
Ass Bike/Slam Ball Finish
BOYS
30-20-10 Ass Bike Cals
30-20-10 Slam Balls 40
GIRLS
24-16-8 Ass Bike Cals
30-20-10 Slam Balls 25
Go HAM!

STRONGMAN
Conditioning: For Time
100′ Overhead carry (pick load/object)
10-9-8-7-6-5-4-3-2-1
Strength: Deficit push ups
*Perform one 50′ overhead carry between each round of deficit push ups. men-45# plates, women-25# plates
Conditioning: For Time
Stone/Sandbag front static hold for time. AHAP
Strength: Deadlift
Work up to a 3RM deadlift. Then perform an AMRAP of sumo deadlifts with 50% of 3RM. Post load and reps of AMRAP in comments.
Conditioning: No Measure
EXTRA CREDIT WORK
100 curls
100 overhead press
100 upright rows
(Empty bar or choose load)
*scale reps down if you are not used to high rep work.