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W.O.D.

Friday – June 7

18 Minute Rep Ladder (increase by 3’s)

Wall Balls

Toes to Bar

Hang Power Snatch (95/65)

Overhead Squats (95/65)

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*Your classic CrossFit mash-up of movements and rep scheme.  Of all the movements, choose one to two at most to push for, and scale the others appropriately so that you can have continuous movement for as much of that 18 minutes as possible.

Thursday – June 6

Part 1:

EMOM 5

3 Power Cleans @60-70% of 1 RM Clean and Jerk

EMOM 5

2 Power Cleans @70-80%

EMOM 5

1 Power Clean @80-90%

Part 2:

3 x 3 @75-85% of 1 RM Clean and Jerk

3 x 2 @85-95%

Pause Front Squat

*Pause 2-3 seconds at bottom of squat

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*You should be able to sense the pattern and theme of today’s lifting.  Lighter sets, more reps early, and heavier sets bring about fewer reps.  Given the weights today, your goal is to make every single lift look the same.

Wednesday – June 5

800 M Run

60 Double Unders

30 Sit Ups

15/12 Cal Row

400 M Run

60 Double Unders

30 Sit Ups

15/12 Cal Row

200 M Run

60 Double Unders

30 Sit Ups

15/12 Cal Row

100 M Run

60 Double Unders

30 Sit Ups

15/12 Cal Row

*30 Minute Cap

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Barbell Class – 815pm

A) 5 sets:

5/5 single leg step down @20X1

5/5 single leg deadlift @3111

B) 5 working sets:

5 Muscle snatch

3 OHS @ 3331

*Heart rate should be kept at a 70-80% of perceived effort today.  If youve been here for the last two days, you should be in need of a mild intensity workout such as this.  If you havent, you can push the pace a bit.  Today is a great day to  scale upon double unders if you have trouble with them.

Tuesday – June 4

From 0:00 – 16:00

1 Rep Max Squat Clean and Jerk

From 20:00+

“Fran”

21-15-9

Thrusters (95/65)

Pull Ups

*10 Minute Cap

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*With proper warm up you should be able to hit a true 1-rep max squat clean and jerk within the allotted time.  Be efficient today, you’re going to need everything you’ve got and your body only has so many pulls and pushes in it.  Scale “Fran” appropriately – this workout should be completed at an extremely high intensity in approximately 8 minutes or less. 

Monday – June 3

30 Burpees to Target

10 DB Snatch

20 Burpees to Target

20 DB Snatch

10 Burpees to Target

30 DB Snatch

Rest 3 Minutes, then:

30 KB Swings

10 Overhead Lunges (75/55)

20 KB Swings

20 Overhead Lunges

10 KB Swings

30 Overhead Lunges

*25 Minute Cap

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*While the movements today are relatively simple”, we require you to focus on movement quality no matter what.    Find a pace of burpees and swings you can keep consistent from start to finish.  Tomorrow you have a “big” day – let the blood flow today!

Saturday – June 1

In Teams of 2 (1 working / 1 resting)

5 Rounds

10 Shoulder to Overhead (155/105)

20 Burpees

then

800 M Run (each person runs 200 M 2x)

5 Rounds

10 Muscle Ups

20 Box Jump Overs (24/20)

then

800 M Run (each person runs 200 M 2x)

5 Rounds

10 Power Cleans (155/105)

10 Burpee Box Jump Overs

then

800 M Run (each person runs 200 M 2x)

*35 Minute Cap

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The heart-rate movements will be the make ore break here. Keep the sets small but smooth an consistent. This is going to add up…ton of volume and the challenge will be to see if you can cross the finish line!

Friday – May 31

3 Rounds

30 Double Unders

15 Sumo Deadlift High Pulls (95.65)

15 Front Squats (95/65)

3 Rounds

30 Double Unders

12 Sumo Deadlift High Pulls (115/75)

12 Front Squats (115/75)

3 Rounds

30 Double Unders

9 Sumo Deadlift High Pulls (135/95)

9 Front Squats (135/95)

*27 Minute Cap

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This simple, but high volume 9 round triplet is going to test your will power more than anything.. Start off smooth and steady and don’t hesitate to go singles on the SDHP when the weight starts feeling heavy. Ideally the squats are done in 1-2 sets each time.

Thursday – May 30

Part 1:

4 x 1

2 Push Press + 1 Split Jerk

3 x 1

Split Jerk

Part 2:

10 Minutes

400 M Run

20 Toes to Bar

20 Clean and Jerks (155/105)

20 Chest to Bar Pull Ups

Max Rep Clean and Jerks (155/105)

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Feel some heavy overweight in part 1 but don’t shoot for the stars, get the movement down to perfection and try to hit a heavier-than-metcon weight. In Part 2…the challenge will be whether or not you can reach the max-rep portion. Be aggressive on the pace, but try to avoid the failure stage at all movements.

Wednesday – May 29

2 Rounds

20 MB Lunges (20/14)

10 Burpees

20 MB Step Ups

10 Burpees

20 Wall Balls

10 Burpees

2 Minute Rest

20 KB Lunges (53/35)

10 Burpees

20 KB Step Ups

10 Burpees

20 KB Swings

10 Burpees

2 Minute Rest

*30 Minute Cap

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Burpees and leg stamina will be the two major challenges. The 2 Minute rest that come at you 3 times should allow you to pursue unbroken or near-unbroken sets.

Tuesday – May 28

Part 1:

Every 3 Minutes for 7 Sets

250/200 M Row Sprint

*Record fastest and slowest times

Part 2:

4 Sets (not for time)

4 Barbell Rollouts

8 Laying Leg Raises (Slow eccentric)

130 foot weighted carry

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Whether you are sore or not from Murph, part 1 can be approached with maximum intensity within each interval. You will be getting more than twice as much rest time than work time, so be sure to go all out on these. Part 2 is good old fashioned midline and core strength grunt work.