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June 12th

SKILL

EMOM x 8min  2 front squats at 80%

 

WOD

5 rounds for reps of:
1 minute of 75/55 sumo deadlift high pulls
1 minute of 75/55 push presses
1 minute of rowing

Rest 1 minute

 

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June 10th

WOD

30min AMRAP
 100m run
 10 burpees
 200m run
 20 GHDs
 300m run
 30 pushups
 400m run
 40 air squats
 

 

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June 8th

OPEN GYM

--  OR  --

 

SKILL

EMOM x 8min     Odd = double unders   EVEN = TTB

WOD

15-12-9 reps for time of:
Double body-weight deadlifts    (Scale to 315/255)
3/4 body-weight shoulder presses    Scale to 135/95

 

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June 9th

SKILL

Backsquats 3x10 at 70% 

WOD

Double Grace

For time:
135-lb. clean and jerk, 60 reps

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June 7th

WOD

10 200-meter sprints   (start at NE corner entrance on sidewalk and run into the back,  coach will countdown for you on the minute)

Rest as needed between efforts.

Post best and worst times

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Links

WHATS YOUR PRIORITY?

http://vimeo.com/74537904 

 

 

CrossFit Journal: The Performance-Based Lifestyle Resource

 

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