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June 17th

PARTNER WOD

 3 x 5min amraps + 3mins rest between of:
 25 sandbag over the shoulder 40#
 25 medball cleans
 25 medball situps over a box 

may split the reps how ever you want....except medball situps must alternate

 

 

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June 16th

WOD

10 1-minute rounds of:
185/125 thrusters, 3 reps   (think heavy)
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max reps of chest-to-bar pull-ups

Rest 2 minutes between rounds.

Post number of pull-ups completed each round

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June 14th

SKILL

Clean and jerk 5-5-3-3-3-1-1-1-1 reps

 

WOD

5 rounds for reps of:
1 minute of box jumps, 24-in. box
1 minute of wall-ball shots, 20-lb. ball
1 minute of rowing (calories)

Rest 1 minute

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June 15th

OPEN GYM

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June 13th

SKILL

1 Snatch every 30sec x 7mins at 75%

 

WOD

21-15-9 reps for time of:
Hang squat cleans, 95/65
Handstand push-ups

 

CORE:
 40 GHD situps
 30sec plank hold left/both/right
 20 Hip Extensions
 10 TTB
 

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Links

WHATS YOUR PRIORITY?

http://vimeo.com/74537904 

 

 

CrossFit Journal: The Performance-Based Lifestyle Resource

 

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