WORKOUT OF THE DAY (WOD)

CrossFit

CrossFit
CrossFit
Metcon
Metcon (Weight)
Every 5min. x 7 Rounds:
15 Pull-Ups
5 Deadlifts (Climbing)
400m Run

*Deadlifts are going to be at a deficit using one 45lb plate.
*RX+ is 5 Muscle Ups
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CrossFit

CrossFit
CrossFit
Weightlifting
Snatch
Every 2min. x 10 Rounds:
10 TTB
2 Snatches (Climbing)

*Start at about 50-60% and slowly build each round. If you need work on squat snatches, then practice on the 2nd rep.
Metcon
Metcon (Time)
For Time:
21-15-9
Alt. DB Snatches 50/35
Push-Ups
immediately into;
9-15-21
DB Power Cleans
*10/7 Cal Assault Bike after each set
Time CAP is 10min. We just did a 20min. slow piece before this, so I need you to move quick on this to get the stimulus.
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CrossFit

CrossFit
CrossFit
Weightlifting
Split Squat (4 x 5 heavy reps on each leg)
Squatting with one leg elevated behind you.
immediately into;
7 strict pull-ups
*If you don't have strict, find a partner to spot you. No bands or kipping.
Metcon
Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
50 Double unders
40 BB Thrusters
30 Calorie Row
20 Wall Balls 20/15
10 OH Walking Lunges with a 55/45 Plate
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CrossFit

SOS
SOS
Metcon
Metcon (No Measure)
3 Rounds: (Time CAP: 15min.)
15 Power Snatches 95/65
45 Double-unders
15 OHS 95/65
45 Double-unders

For time: (Time CAP: 15min.)
5-4-3-2-1
Rope Climbs
*400m after each set of climbs

2 Rounds: (Time CAP: 10min.)
25 Sit-ups
20/15 Calories Row or Bike
15 Front Squats 135/95

*Rest about 3-4 min. Between Sections
*Everyone should have full recovery
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CrossFit

CrossFit
CrossFit
Metcon
Metcon (AMRAP - Reps)
Team EMOM:

Every 7 min. x 5 Rounds: (35min.)
Round 1.) 40 Cal Bike + 100 Wall Balls 20/15
Round 2.) 40 Cal Row + 100 TTB
Round 3.) 40 Cal Bike + 100 Deadlifts 135/95
Round 4.) 40 Cal Row + 100 Burpees
Round 5.) 40 Cal Bike + Max power Cleans 135/95
The first 4 should be treated as races! Then the last round is the championship round. Who can get the most power cleans?! Put your championship score in!

*Ladies - 30cals :)
*RX+ is 155/105
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CrossFit

CrossFit
CrossFit
COACH EVAN'S GOING AWAY PARTY....DON'T MISS IT 6PM TONIGHT!
Bring something to share =)
Metcon
Metcon (Weight)
Every 2min. x 10 Rounds:
2 Thrusters (Climbing)
10 Pull-Ups
*Today is a good day to practice chest to bar pull-ups or butterfly technique.
*RX+ is 3 Muscle Ups. Try and do these unbroken today if you can
*Should be starting at 95/65 range and building from there
Metcon
Metcon (Time)
10min. to finish...
60 air squats
50 Ball Slams
40 KB Snatches 53/35
30 box jumps 24/20
20 Pistols
10 Jerks 135/95
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CrossFit

CrossFit
CrossFit
7:30 PM CLASS CANCELED TODAY FOR SPECIAL EVENT

June 8th - Join us at 6pm for Coach Evans going away party!
Metcon
Metcon (AMRAP - Rounds)
EMOM x 10min.
3 Power Cleans @70% of 1RM
10 Push-Ups
Please put weight in comments.
RX+ is 12 Push-Ups. Doable.
RX++ is 15 Push-Ups. Also Doable for Push-Up Ninjas
Metcon
Metcon (AMRAP - Rounds)
EMOM x 10min.
12 American KB Swings 53/35
12 Air Squats
RX+ 14 Swings, 14 Air-Squats. Doable.
Accessory
Metcon (No Measure)
400m Farmer Carry (2) 53/35 KB's
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CrossFit

CrossFit
CrossFit
June 7th - 7:30PM Class canceled for special event.
June 8th - Join us at 6pm for Coach Evans going away party!
Weightlifting
Metcon
Bear Complex (5x7)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
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CrossFit

CrossFit
CrossFit
Weightlifting
Front Squat
Program Week 2
Warm up sets, right into:
70% x 3 Reps
75% x 3 Reps
80% x 3 Reps
85% x 3 Reps
90% x MAX Reps
*Next week is a 1RM test, so don't miss out :)
Metcon
Metcon (AMRAP - Rounds and Reps)
14min. AMRAP:
21 Wall Balls 20/14
15 Cal Row
9 Deadlifts 225/155
No RX+ today. I want you to move through this with some speed!
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CrossFit

CrossFit
CrossFit
Metcon
Metcon (AMRAP - Reps)
Every 5min. x 3 Rounds:
Run 400m
15 Snatches 95/65
Max TTB in remaining time...

immediately into;

Every 5min. x 3 Rounds:
Run 400m
15 Clean and Jerks 95/65
Max TTB in remaining time...
Not gunna lie, this one is going to be hard. Please drop all 10s and 15s from the waist. NOT overhead.
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