6/6
7X1 Hi-Hang Snatch (full squat) – heavy but perfect
Rest 60 seconds between sets.
Then:
21-15-9 reps, for time of:
Overhead Squat, 95/65 lbs
Box Jumps, 24/20 in
6/5
Fran
21-15-9 reps, for time of:
Thruster, 95/65 lbs
Pull-ups
Pull-ups
6/4
Snatch Balance 2-2-2-2-2
Then:
50 Double Unders
Rest 1 min
— then —
4 rounds of:
5 Squat Snatches, 135/95 lbs
20 Wall Balls, 20/14 lbs
— then —
50 Double Unders
6/3
Front Squat 3-3-3-3-3
Then:
3 rounds for time of:
12 Push-up (hand release)s
9 Toes-to-bars
5 Squat Cleans, 85% 1RM
5/25
10 rounds for time of:
15 Deadlifts, 135/95 lbs
15 Push-ups
Then:
2 Minute Challenge: Box Jumps
As many reps as possible in 2 mins of: Box Jump
5/24
Shoulder Press 5-5-5-5-5 Then: CrossFit Games Open 11.6 / 12.5 As many reps in 7 mins as you can of: 3 Thrusters, 100/65 lbs 3 Chest-to-bar Pull-ups 6 Thrusters, 100/65 lbs 6 Chest-to-bar Pull-ups 9 Thrusters, 100/65 lbs 9 Chest-to-bar Pull-ups 12 Thrusters, 100/65 lbs 12 Chest-to-bar Pull-ups Add 3 reps to each round until…
5/22
Back Squat 5-5-5-5-5
Then:
3 rounds for time of:
20 Handstand Push Ups
30 Burpees
40 Squats
5/20
Javorek Barbell Complex 3 sets of: Barbell Upright Row x 6 Barbell High Pull Snatch x 6 Barbell Behind the Head Squat Push Press x 6 Barbell Behind the Head Good Morning x 6 Barbell Bent Over Row x 6 Perform all 5 exercises as a complex without setting the bar down. Then: 3 rounds…
5/18
Kelly 5 rounds for time of: Run, 400 m 30 Box Jumps, 24/20 in 30 Wall Balls, 20/14 lbs This particular CrossFit “Girl” WOD has an actual person attached to it. Let me introduce you to the woman behind the WOD, Kelly Moore. She once made the mistake of complaining to Coach that she wasn’t…
5/17
Romanian Deadlift 5-5-5-5-5
Then
3 rounds for time of:
15 Chest-to-bar Pull-ups
12 Burpee (Bar Facing)s
9 Deadlifts, 275/185 lbs