June 9, 2015

CrossFit
Strength: 12 Minute EMOM
3 Power Cleans (choose load)
6 Strict Pull Ups
*Use 75% 1RM

WOD: 21-15-9
Deadlift (225/155)
Toes to Bar

CrossFit 101
“Teamwork Tuesday”
WOD 1) As Many Reps as Possible in 6 Minutes
Row for Calories

WOD 2) As Many Reps as Possible in 6 Minutes
Box Jump Over (24/20)

WOD 3) As Many Reps as Possible in 6 Minutes
Ball Slam (40/25)

WOD 4) As Many Reps as Possible in 6 Minutes
Wall Ball (20/14)
*In teams of 3, with only one person working at a time, get as many reps of each movement as possible in 6 minutes. 1 minute rest between each AMRAP.

Competitor
Strength/Skill:
1) 3 Position Clean (2 reps from each position – power position, hang, floor) + Jerk (2 Jerks per set, 1 after each 3 position clean) – 1×1@55%, 1×1@60%, 1×1@65%, 1×1@70%
2a) 4X8 Paused Strict Ring Dips (3 count pause in bottom, 3 count pause at lockout, add weight if 8 UB with pauses is too easy) – rest 90 sec.
2b) 4X3 Jerk Grip BTN Push Press + 2 Jerk Grip OHS – heaviest possible, rest 90 sec.

WOD: 7 Rounds
4 T&G Power Clean & Push Jerks (begin @ 155/105#)
Run 200m
4 Strict Pullups
3 Bar MU
*Rest 1:00 after each round.
**Increase load on PC&PJ by 10# each round until you cannot complete 4 reps, then lower weight by 10# and use for the remainder of the workout.

CrossFit Teens
WOD: 10 Minute AMRAP
50 Double Unders
10 Pull Ups

CrossFit Prep
Lifts: Power Clean, Push Press, Thrusters
Skill: Handstand Push Ups

Incendia Barbell
1) 3 Position Snatch 1-1-1-1-1
2) Snatch Balance 1-1-1-1-1
3) Clean Pull 4 x 3