Choose Your Own Hero or Girl!!!
Back Squat – 8,6,6 @ 70, 75, 80% of 1 RM
7 Min AMRAP – BB Complex (115#/75#)
3 Deadlifts, 3 Hang Cleans, 3 Thrusters
2 Deadlifts, 2 Hang Cleans, 2 Thrusters
1 Deadlift, 1 Hang Clean, 1 Thruster
Muscle-up skill work – false grip, transitions from floor for beginners or progressions from hanging rings for intermediate athletes (10-12 minutes)
WOD:
6 Min – 5 Slamball, max ascending ladder of muscle-ups (ex. 5 Slamball, 1 m/u, 5 slamball, 2 m/u, etc.)
2 Min Rest:
6 Minutes of: 30 sec on, 30 sec off Erg Sprints
Push Press: 8,6,6 @ 70%, 75%, 80% of 1RM
WOD: 12 Min Clock – EMOTM,
5 Burpees
5 Push Press @135/95# OR approx. 70% of 1 RM
For Time:
3 Rounds of: 10 Wall Ball, 10 Push Ups
600 M Run
3 Rounds of:10 Goblet Squats, 10 KB Swings
600 M Run
3 Rounds of: 10 TTB, GHD Sit-ups or KTE, 10 Box Jumps (30/24)
600 M Run
Deadlifs
10 @ 65%
8 @ 70%
8 @ 75%
4 Rounds of:
10 Push Press
10 Bar Jumps
15 Slamballs
10 Bar Jumps
10 T2B
Teams of 2
800 Meter run
10 power cleans (135/95)
600 meter run
12 power cleans
400 meter run
14 power cleans
200 meter run
16 power clean
Front Squats
10 @ 65%
8 @ 70%
8 @ 75%
WOD
12 Minute AMRAP
8 Deck Squats
200 M Run
10 Pullups
150 M Row
2000 Meter Row for time
-Then-
“Annie” (Double Unders and Abmat Sit-ups)
50-40-30-20-10
Reminder: Tomorrow, Saturday, June 16: ONE CLASS AT 7:00AM
via Trident CrossFit.
10 minute AMRAP:
9 Deadlifts 225/155
3 HSPU
3 minute rest
10 minute AMRAP:
9 front squats 135/95
3 rope climbs
Strength:
3 Hang Cleans-EMOM for 10 minutes
WOD:
4 Rounds
8 Hang Cleans
10 Wall Balls
12 Lateral Jumps Over Barbell
Back Squat-10, 8, 8 at 65%, 70%, 75% (2 min rest between sets)
WOD:
10 min AMRAP of:
6 Weighted Bulgarian Split Squats (each leg) *May use KBs or DBs
8 Ring Rows
10 Burpees
12 Abmat Sit Ups
>3 months:
6 step back lunges
8 ring rows
8 burpees
10 Abmat Sit-Ups