June 3 – 9

Sat

With a partner – 45 Min Cap – Don’t expect everyone to finish
90 Deadlifts 135/95
70 Snatches
50 Front Squats – Scale so that these 3 exercises take about 15 minutes
500 Double Unders
90 Push UP – RX+ HandStand Push Ups
70 Pull Ups – RX+ Chest to Bar 
5 x 200M weighted carry 
(Grab a heavy KB, sandbag or dball. 1 partner carries 100m, other partner carries 100m, 5x each)

Sun 

7 minute AMRAP
7 Burpees
7 Lunge each leg stand in place 45/35 bar on back
7 Pull-Ups
3 min break


7 minute AMRAP
7 Burpee to target
7 Lunge each leg w/ 45/35 bar overhead
7 CTB Pull-Ups
3 min break


7 minute AMRAP
7 Burpee Over Bar
7 Lunge each leg 95/65 overhead
7 Muscle-Ups

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 essentially doing 45 Snatches.) 

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

Then

3×5 Front Squat – Start of a new Strength Cycle on Front Squat

Build in weight across sets.

Metcon:

Last week we did 100 Cal Time Trial
Pick a different device today and 100 Cal Row/Ski/Bike

Tuesday 
40 Min Cap
10 Rounds
5 Pull Ups – RX+ Strict
10 Push Ups
20Cal or 400M Run

Then 
5 Rounds
3 Muscle Ups
6 HSPU
9 Sandbag or D Ball Cleans
100M Run

Wednesday 

Back Rack Strict Press 3×5
Back Rack Push Press 2×3
Back Rack Jerk 3×1  – Same Reps as last week, try to add a few #s from last week on most if not all 8 sets and try to build in weight all 8 sets

 3×5 Sumo Deadlift – Start of a new Strength Cycle on Sumo DL

Metcon

“Karen” – One of the Classic CrossFit Benchmark
150 WallBalls –

2 pieces of advice. 
Break these up earlier than you have to.  
Keep your breaks to 10-15 seconds.

Thursday 
8 Rounds, 3 Min work – 2 Min break
1 Bear Complex 95/65#
200M Run
Max TTB until the clock hits 3min.
1 Bear Complex is 7 Rounds of 
1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press from behind the neck.
You’re basically doing 35 reps, it should take about a min.
The 200M Run should take about 1 min, leaving you about 1 min for TTB
Record your total TTB

Friday 

“Air Force”
At the start of every min including 0:00 – 4 Burpees
20 Thruster 95/65
20 Sumo DL High Pull
20 Push Press
20 OH Squats
20 Front Squat

After Air Force
Annie
50-40-30-20-10
Double Unders and Sit Ups 
or Annie + (1/2 as many GHDs)

Strength:

 3×5 Bench Press – Start of a new Strength Cycle on Bench
– If you have been coming consistently for a year or more, do this cycle with a multigrip or axle bar.

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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