CrossFit WOD, June 19, 2018

6-19-18 Warm-up Warm-up With a partner or team of 3 3 Rounds: Sprint 10 Calories on Rower 10 Burpees *Relay Style Push Hard to really spike your heart rate and prepare yourself for the heavy class Weightlifting Back Squat (3 x 8) Control the descent, pause in the bottom of each rep, then stand up as fast as possible. Same load all sets. Metcon Metcon (Time) For Time: Row 2k 25 Overhead Squats 65/45# Challenge yourself to row at a competitive pace. This does not need to be a PR 2k, but you should not go slow. If your are confident in the overhead squats being unbroken then push really hard on the row to make that a challenge. If you are not confident on the overhead squats, plan acordingly, they should be done in 3-4 sets or less. OH Squat – . Metcon (Time) For Time: Row 2k 20 Overhead Squats 95/65 . Metcon (Time) For Time: Row 2k 15 Overhead Squats 135/95

CrossFit WOD, June 18, 2018

6-18-18 Warm-up Warm-up 400m Jog then: 3 Rounds 10 PVC Deadlifts 10 Push-ups 10 Good Mornings 10 Jump Squats Metcon Metcon (AMRAP – Reps) AMRAP – 6 3-6-9-12-15 Deadlift 165/115# Lateral Burpees This is the second workout from the competition next month down in southern NH. It’s a quick one. So go hard! Score is Reps. Metcon (AMRAP – Reps) AMRAP – 6 3-6-9-12-15 Deadlift 185/125# Lateral Burpees Masters is 35 & up Metcon (AMRAP – Reps) AMRAP – 6 3-6-9-12-15 Deadlift 205/135# Lateral Burpees 34 & Under EMOM Warm-up EMOM 15 a) 3 Manmakers b) 4 Pull-ups, 3 C2B, or 2 MU c) 8 GHD Hip Extensions

CrossFit WOD, June 16, 2018

6-16-18 Warm-up Warm-up 20 Empty Bar Overhead Squats Row 20 Calories 20 Empty Bar Overhead Squats Row 20 Calories Weightlifting Complex PC + 3 SJ (7 x 1 Rep (cycle) Every 2 minutes) Power Clean Split Jerk Split Jerk Split Jerk Warm-up to a challenging load. Control the descent, pause in the front rack of each rep, cushion with a knee bend. Work up in weight if the reps are consistent. Log best set.

CrossFit WOD, June 15, 2018

Bring A Friend Friday Warm-up Warm-up 2 rounds 200m Jog 10 Air Squats 10 OH Band Pull-aparts 10 Wall slides wall slides – Weightlifting Push Press (8 x 3 EMOM) We will start with an intro to the movement with the PVC and then work our way up to a challenging, safe load for 8 sets of 3 reps. push press – Metcon Metcon (AMRAP – Reps) With a Partner AMRAP – 15 10,9,8,7……2,1,1,2,3….,9,10,10,9,8,etc Row Calories DB Snatches Wall Balls This should take about 15 minutes. You and your partner will alternate completing each set of each movement through the rep pattern. For example, Tim does 10 cal Jay does 10 cal Tim does 10 snatches Jay does 10 snatches Tim does 10 wall-balls Jay does 10 wall-balls Tim does 9 cal Jay does 9 cal and so on… once you reach the one set, work your way back up to 10 until time expires.

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