CrossFit WOD, July 1, 2019

Monday

Back Squat (3 – 3 – 3 @ 75%, 85%, 95%ish)
This is getting extremely heavy if you are using your true percentages. Base your last set after how the 85% felt. Use a weight you can hit all 3 reps at, if you need to go a little lighter than 95% that’s okay.
Metcon (Time)
4 Rounds for Time:

8 Clean and Jerks (135/93)
8 Bar-Facing Burpees
8 Pull Ups

CrossFit WOD, June 30, 2019

Sunday

Weightlifting
Overhead Squat (1-1-1-1-1-1-1)

Metcon
Mary (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

CrossFit WOD, June 28, 2019

No Soy Sauce

You Guys Have Any Soy Sauce? (AMRAP – Rounds and Reps)
With A Partner, Switching Off As Desired

24 Minute AMRAP:

Partner 400m Run (Both People Run, 1 Person Carries 20/14 lb ball)

30 Pull Ups Total (Partner must be hanging from bar for reps to count)

30 Push Ups Total (Partner Must Hold a Plank for Reps to Count)

30 Wall Balls Total (Ball Doesn’t Touch Ground)

CrossFit WOD, June 27, 2019

Thursday

potato head (Time)

Row 80/60 cal, then:

2 rounds of:
50 Box Step Ups 50/35
50 Sit Ups

Then:

5 rounds of:
20 Single arm DB Hang clean & Jerk 50/35
15’ rope climb, 1 ascent

Sit Ups are b’fly, touch floor in front of feet.

DB must go below waist and finish in lock out. Alternate as desired.