June 10 -16

Working at the same time
Partner 1 Run 200m
Partner 2 10 DB Snatch and 10 Pull Ups (If P1 is done early, rest until p2 is done)
After you have completed 5 rounds each rest 2min.

Working at the same time
Partner 1 Run 100m
Partner 2  5 Devils Press – RX+ Also 5 HSPU
After you have completed 5 rounds each rest 2 min. 

Working together 
Farmers carry 70/53# KB 1000M (3 laps) RX+ Dball carry 1000m
(1 implement between partners, alternate at will or carry simultaneously but both partners moving)

Sun 

35 Min Cap
500M run or row
50 Clean 135/95 – Scale so that you are done w/ the cleans by 12 minutes 
50 TTB
250M run or row
25 S2OH
25 TTB
500M run or row

Monday

3 Position Snatch, 5 Sets of 3
1 Rep = 1 High Hang Snatch, 1 Hang Snatch from above the Knee, 1 Snatch from 1″ off the floor.  Over the 5 sets your are really doing 45 Snatches.  Compare to last week and try to match or beat by a few #s

1×3 @ 55% 1RM
1×3 @ 65% 1RM
1×3 @ 70% 1RM
1×3 @ 75% 1RM
1×3 @ 75+% 1RM

3×3 Front Squat – Week 2 of Strength Cycle

Metcon:

12 Min EMOM
Min 1 6DL – 6 Hang Clean – 6 S2OH 135/95 – Scale to a weight that is easy the 1st round
Min 2 Max Pull Ups – RX+ Muscle Ups
Score total Pull Ups

Tuesday 

Metcon:

With a Partner 35 Min AMRAP
1-2-3…(might not be split exactly even)
Back Squat 225/135 (A weight that you can do at least 6 of when fresh)
Dball/Sandbag Clean
V-UP – RX+ GHD
(The best path for most pairs is to alternate exercises until you are on rep 5 or 6 and then split each exercise until you’re done)

Wednesday 

Back Rack Press 3×5
Back Rack Push Press 2×3
Back Rack Jerk 3×1 – Try to build in weight all 8 sets and beat last week’s #s
Then
3×3 Sumo Deadlift – Week 2 of Strength Cycle

Metcon
100 Cal Time Trial
ROW SKI or BIKE
Pick the one you haven’t done yet
We will revisit these in a few months

Thursday 

3×5 Front Foot Elevated Split Squat (5 Reps Each Leg, Front foot on a 45#) 

Metcon:

Four rounds of: 
27 Box jumps, 24″ box
20 Burpees
11 Squat cleans, 145/100 pounds

Friday 

“Helen” – One of the Classic CrossFit Benchmark
3 Rounds
400M Run
21 KB Swings 53/35
12 Pull Ups

Or 
“Heavy Helen”
330M Run
21 KB Swings 70/53
7 Ring Muscle Ups

Strength

3×3 Bench Press – Week 2 of Strength Cycle
(If you used a specialty bar this week, use the same one today)

POPULAR POSTS

FEB 17-23

Sat  For Time (CAP 35:00) w/ a Partner… 30 Burpee Over The Bar -RX+ SYNCHRO100 Thruster @95/6510x 30 Double Under – RX+ Unbroken*100 Thruster30 Burpee

FEB 10-16

Sat  With a partner… *You need to do all the machines, one per block. AMRAP 10:00 1500m Row-Ski/ 3600m Bike*Split every 250m or 600m.MAX Cluster

FEB 3-9

Sat  With a partner… AMRAP 35:00 1km Row-Ski or 2.5km Bike30 Burpee Box Jump Over (24/20″)20 SYNC KB Lunge @53/35 – RX+ Double 50/35# DB10

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