6/26
Back Squat (High Bar) :
4 @ 60%, 4 @ 60%, 4 @ 65%, 4 @ 65%, 3 @ 70%, 3 @ 75%, 3 @ 80%, 3 @ 80%
Then:
5 rounds for time of:
5 Deadlifts, 275/185 lbs
10 Burpees
6/25
Snatch Lift Off + Snatch Pull 2×3 at 80% 1RM, 4×3 at 85%
Then:
Complete as many rounds as possible in 10 mins of:
5 Handstand Push Ups
10 Thrusters, 95 lbs
30 Double Unders
6/24
Back Squat (High Bar) : 4 @ 60%, 4 @ 60%, 4 @ 65%, 4 @ 65%, 3 @ 70%, 3 @ 75%, 3 @ 80%, 3 @ 80% Note: Your working gym maximum percentage is 90% of your best squat at last Fridays total. If you didn’t make it make sure you make up…
6/22
“Filthy Fifty”
For time:
50 Box Jumps, 24/20 in
50 Jumping Pull-ups
50 Kettlebell Swings, 16/12 kg
50 Walking Lunges
50 Knees To Elbows
50 Push Press, 45/35 lbs
50 Back Extensions
50 Wall Balls, 20/14 lbs
50 Burpees
50 Double Unders
6/21
Back Squat 8-8-8-8 If doing CrossFit total in the evening limit weight load to 50% on 1rm max Then: CrossFit Games Open 13.4 As many reps in 7 mins as you can of: 3 Clean & Jerks, 135/95 lbs 3 Toes To Bars 6 Clean & Jerks, 135/95 lbs 6 Toes To Bars 9 Clean…
6/20
Squat Snatch 3-3-2-2-2-1-1-1-1-1
Then:
Randy
For time:
75 Power Snatches, 75/55 lbs
http://www.randysimmonsswat.com/randysimmonsswat/
6/19
Clean & Jerk 3-3-2-2-2-1-1-1-1-1
Work up to 90% 1rm max
Then:
Complete as many rounds as possible in 12 mins of:
4 Shoulder Press, 75/55 lbs
8 Sumo Deadlifts, 75/55 lbs
12 Front Squats, 75/55 lbs
6/18
Snatch Lift Off + Snatch Pull 5×3 at 100% Snatch 1RM
Then:
Diane
21-15-9 reps, for time of:
Deadlifts, 225/155 lbs
Handstand Push Up
6/17
Clean Lift Off + Clean Pull 5×3 at 100% 1RM Power Clean 3×3 at 155/105 lbs or scale to same weight as WOD Then: CF Football: “We need one to score” As many rounds as possible in 3 minutes with 1 min rest b/n rounds of: 3 Power Cleans 155/105 lbs 6 Push-ups 9 Knees-to-elbows…
6/15
Deadlift 5-5-5-3-1
Then:
Tabata Something Else
Tabata Pull-up
Tabata Push-up
Tabata Sit-up (abmat)
Tabata Air Squat
Tabata Push-up
Tabata Sit-up (abmat)
Tabata Air Squat