CrossFit WOD, June 24, 2019

MONDAYYYY

Back Squat (5 – 5 – 5 @ 70%, 80%, 90ish%)
Don’t be afraid to back off to 87 percent for the last set. I would rather you get all the reps than go too heavy and not finish it.
Metcon (Time)
30 – 20 – 10 – 20 – 30
Alternating DB Snatch (50/35)
10 Burpee Box Jump Overs After Each Set

30 DB Snatch
10 Burpee BJO
20 DB Snatch
10 BBJO
10 DB Snatch
10 BBJO
20 DB Sn
10 BBJO
30 DB Sn
10 BBJO

CrossFit WOD, June 23, 2019

Sunday

Strength
Overhead Squat (3-3-3-3-3-3-3)

Metcon
Metcon (Time)
1000m farmers carry 2x70s/53s *

*every break perform 20 Air squats

Abs
Coach’s choice abs (Max reps)
Your coach is evil and will torture you for an undetermined amount of time.

CrossFit WOD, June 22, 2019

Power to the Snatch

Weightlifting
Power Snatch (1-1-1-1-1-1-1)
Build to a heavy or maximal effort. Base off of last week.

Conditioning
Metcon (Time)
5 rounds

5 power snatches 115/83
5 burpees over the bar

CrossFit WOD, June 21, 2019

Friday

Daniel (Time)
For Time:
50 Pull-ups
400 meter run
21 Thruster, 95#
800 meter run
21 Thruster, 95#
400 meter run
50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.

CrossFit WOD, June 20, 2019

Thursday

Flagrant Foul (AMRAP – Reps)
Five Rounds
1 minute max reps each:
Power Cleans
Wall Ball
Toes to Bar
Rest

(135/93)
(20/14)
Metcon
Partner Biceps Fun

With an empty bar (or lighter if necessary)
5 curls each
10 curls each
15 each
20…
25…
20…
15…
10…
5 each

Bar never touches the ground, you just keep handing it back and forth after each set.

CrossFit WOD, June 19, 2019

Wednesday

J.T. (Time)
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
Metcon
After J.T., not for time:

21 GHDs Sit Ups (Sit Ups)
21 GHD Back Extensions (Supermans)
15 GHD Sit Ups
15 GHD Back Extensions
9 GHD Sit Ups
9 GHD Back Extensions

I’m Totally Doing Mobility in 2018
1 minute per side Couch
1 minute per side Pigeon
1 Minute per side 8 point shoulder or standing pec stretch

CrossFit WOD, June 18, 2019

Tuesday

Chicharron (Time)
Run 1 mile
60 Sit Ups
60 Bar Touch Burpees*
Run 800 Meters
30 Sit Ups
30 Bar Touch Burpees
Run 400 Meters
15 Sit Ups
15 Bar Touch Burpees

CrossFit WOD, June 17, 2019

Squat Deload

Back Squat (5 – 5 – 5 @ 45%, 55%, 65%)
These are light for a deload day, that’s on purpose. Please stick to the percentages and make these squats as perfect in form and depth as possible!
21 Candles (Time)
Row 500 meters
21 Power Cleans
21 Shoulder to Overhead
21 Over the bar
burpees

RX 135/93
Int/Mas 115/73
Scl 95/53 or less

RELOADED
21 KB Swings 53/35
21 DB Push Press 40/25
21 burpees

CrossFit WOD, June 16, 2019

Sundoozy

Weightlifting
Overhead Squat (5-5-5-5-5)

Metcon
Metcon (Time)
10 rounds for time:
10 box jumps
10 push-ups

rx 24/20 rx+30/24 rx- as necessary

CrossFit WOD, June 15, 2019

Saturday

Power Snatch (1-1-1-1-1….)
Working on a straight pull, full hip extension, and then speed under the bar. Build to a heavy rep.
Flobber Clobber (Time)
3 Rounds of
10 DL (135/93)
10 Burpees
Then…
10 Thrusters (135/93)
20 Thrusters (115/73)
30 Thrusters (95/63)