Week of June 24

CrossFit

Monday 6.24


a1) Within 14 Minutes, perform:
5-3-1-5-3-1 Front Squat
(builiding to a heavy over the course of 2 waves)


a2) 1 set of max effort Front Squats at 5rep from above^

b) "Tsunami Warning"
8 Minute AMRAP with a partner, switching every :30 secs
P1 - Battle ropes
P2 - Around-the-world KB swings** (72/53)
*score is # of Around-the-world KB swings performed
**step forward and swing, step right and swing, step backward and swing, and step left and swing**

Tuesday 6.25

a) 4 Rounds for quality*:
5 Bent-over KB rows R
5 KB hang cleans R
5 KB push presses R
15 Reverse KB Swings
5 Bent-over KB rows L
5 KB hang cleans L
5 KB push presses L
*Ideally same KB for entire complex, but can use multiple KBs if needed

b) "Big Texas"
EMOM x 10
3 box jumps (30"/24") + 3 power cleans (225/155)

Rest 2 Minutes, then directly into:

3 Minute AMRAP
13 Box jumps (24"/20")
13 Power Cleans (135/95)

Wednesday 6.26

a) 4 Rounds for quailty:
9 DB Deadlifts (115s/85s)
6/6 DB Crossbody Muscle Snatches (50/35)
3 Bar Muscle-ups
:30 Rest

b) "Chopping Wood"
Every 5 minutes for 20 minutes (4 sets):
15/12 Cal Row
15/12 Cal Echo Bike
15/12 Cal Ski
15 Dbl DB thrusters (50s/35s)
^(split class into groups of 4, if needed, and cycle through movements. Can begin anywhere in movement sequence)

Thursday 6.27

a) EMOM x 16
Odd*: 4-7 Stict Pull-ups
Even**: 3 Wall Walks or 5 HSPU Negatives or X time HW Hold or X Distance HSW
*Use weight belt or hold additional weight if possible
**Choose an option that allows you to practice handstand strength/positioning/coordination around :30 of work

b) "Can I Get A Kleenex, Please?"
For time (16min Cap):
600m Run
10 Toes-to-bar
10 HSPU
10 Pull-ups
400m Run
15 Toes-to-bar
15 HSPU
15 Pull-ups
200m Run
20 Toes-to-bar
20 HSPU
20 Pull-ups

Friday 6.28

a) 2 warm-up rounds of:
10 Ring rows
10 Stall bar/post leg lifts
20m/20m KB Mixed-rack OH walk

b) In 14 minutes, perform 5 sets of the the following complex in unbroken sets:
1 Power Clean + 2 Strict Presses + 3 Push presses + 4 Clean and Jerks (TNG)

c) "Mach 1"
For time (20min Cap)
30 Air Squats
50 Double-unders
25 Clean and Jerks (135/95)
50 Double-unders
20 Air Squats
50 Double-unders
15 Clean and Jerks (185/135)
50 Double-unders
20 Air Squats
50 Double-unders
25 Clean and Jerks (135/95)
50 Double-unders
30 Air Squats

Saturday 6.29

"Momentum" (34min cap)
In Teams of 2:
1600m row or 2 mile bike or 1200m run
60 American KB swings (53/35)
50 Wallballs (20/14)
40 Pull-ups
100 Burpees
40 Pull-ups
50 Wallballs (20/14)
60 American KB swings (53/35)
1600m row or 2 mile bike or 1200m run

Sunday 6.30

Partner/Team WOD!

Strength

Day 1

a) 5 sets of:
1 Snatch + 1 OHS + 1 Snatch Balance
^(complex performed at 70% of max Snatch)

b) 5 sets of:
2 Snatch-grip High Pulls @ 110% of max Snatch

c) 4 sets of:
10 Dbl KB Deadlifts
40m Farmers Carry
^perform movements unbroken

Day 2

a) 5 sets of Paused Clean and Jerk complex @ 70-80%:
1 Clean (w/ 5sec pause in catch) + 1 Jerk (w/ 5sec pause in catch)

b) 3 sets of:
5/5 Bottoms-up KB presses
5 Push presses @ 75%

c) 3 sets of:
:60 Banded Plank
:60 Wallwalk Hold

Day 3

a) Build to a 5RM Backsquat

b) 3 sets of:
5 Backsquats @ 85%

c) 8 sets of:
1 Snatch @ 55%

d) 8 sets of:
1 Clean and Jerk @ 55%

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