WOD

6.15.19 – Saturday

STRENGTH 8am

See Platform Whiteboard

101/CROSSFIT – 9am

In Teams of 2, AMRAP 25
400m Run
60 DB Alt. Step Ups (single DB, 50/35) (24/20)
50 DB StO (single DB switch every 5, 50/35)
40 Burpee to target

*Run together, split reps evenly

CROSSFIT – 10am

4RFT:
400m Run
7 Squat Cleans (185/135)
10 Bar Facing Burpees
14 DB StO (50/35) (7/arm)
20 Box Jump (24/20)

6.14.19 – Friday

CROSSFIT

SKILL/STRENGTH
Gymnastics Conditioning
EMOMx12
M1: 5 Pull-ups + 3 CTB Pull-ups + 1 Bar Muscle UP
M2: 10m HS Walk or 20 HS/Plank Shoulder Taps
M3: Rest

METCON
DL

6.13.19 – Thursday

CROSSFIT/101

Open Gym/ Rest Day

SKILLS

SKILL/STRENGTH
Power Snatch Technique…
EMOMx7
1 Power Snatch

METCON
5RFT:
5 Power Snatch
7 Burpees
9 Pull-ups/Ring Rows

6.12.19 – Wednesday

101

SKILL/STRENGTH
Power Clean and Jerk Technique…
3×3 Power Clean and Jerks

METCON
In Teams of 2, 3RFT(each):
200m Run
21 Wall Balls (20/14)
15 Sit-ups
9 Box Jumps (24/20)

*Relay Style

CROSSFIT

SKILL/STRENGTH
OT2Mx5
3 TnG Power Clean and Jerks (Ascending)

METCON
In Teams of 2, 3RFT(each):
200m Run
21 Wall Balls (20/14)
15 Sit-ups
9 Box Jumps (24/20)

*Relay Style

6.11.19 – Tuesday

NEWS

Come join us for our post Murph party hosted by Cruz Blanca. Click here to register or contact us for more information.

101

SKILL/STRENGTH
Review Metcon Movements…

METCON
5 Rounds for Reps:
M1: Cal Row
M2: Burpees over DB
M3: Alt. DB Snatch (50/35)
M4: Push-ups
M5: Rest

CROSSFIT

SKILL/STRENGTH
N/A – Long Metcon

METCON
5 Rounds for Reps:
M1: Cal Row
M2: Burpees over DB
M3: Alt. DB Snatch (50/35)
M4: HSPU
M5: Rest

6.10.19 – Monday

101

RFE Lunge 3×10/leg
Hollow Rocks 3×20

SLDL 3×10/leg
Farmers Carry 3x60m

Wall Sit 3x45s
Weighted Sit Ups 3×10

METCON
AMRAP 8
15 Pull-ups
35 Double Unders

CROSSFIT

LIFT SESH
RFE Lunge 3×10/leg
Hollow Rocks 3×20

SLDL 3×10/leg
Farmers Carry 3x60m

Wall Sit 3x45s
Weighted Sit Ups 3×10

METCON
AMRAP 8
15 Pull-ups
35 Double Unders

6.8.19 – Saturday

STRENGTH
See Whiteboard

CROSSFIT/101 9am

In Teams of 3, For TIme: (CAP 30min)
1 mile run together
3 RFT: (10 Front Squat (115/95)+10 Pull-ups+10 Burpees)
3000m Row

*Follow the Leader style for 3 rounds. All athletes may work at same time but cannot pass the athlete in front of them.
* Split row evenly, break in any fashion

CROSSFIT 10am

Team of 2, AMRAP 25
1 Clean (225/155)
4 Bar Muscle-Ups
8 Burpee over Bar
12 Alt. DB Snatch (50/35)

*Athletes alternate rounds

6.7.19 – Friday

CROSSFIT
SKILL/STRENGTH
Gymnastics Conditioning
EMOMx12
M1: 20s Bent Arm Chin Hang
M2: 10 Deficit Push-ups @20X0
M3: Rest

METCON
Death By:
Toes to Bar + Dual DB Squats
*scale for at least 8 rounds

6.6.19 – Thursday


CROSSFIT/101
Open Gym/Rest/Make-up Day

SKILL CLASS

SKILL
Toes to Bar Technique…
EMOMx9
M1: 6-8 Toes to Bar or toughest variation
M2: 25s Top of Dip Hold
M3: Rest

METCON
AMRAP 9
100m Run
10 Toes to Bar
100m Run
10 Burpees

STRENGTH
See Platform Whiteboard

6.5.19 – Wednesday

101

SKILL/STRENGTH
Snatch DL Technique…
3×5 @3030

METCON
For TIme:
3 Rounds:
15 Power Cleans (115/85)
35 Double Unders
2 Rounds:
21/18 cal Row
18 Pull-ups
1 Round:
30/20 cal AB
*stagger start in groups of 5, every 2 mins

CROSSFIT

SKILL/STRENGTH
Snatch Deadlift
3×5 @3030
(Very light, hold tempo no pauses)

METCON
For TIme:
3 Rounds:
15 Power Cleans (115/85)
35 Double Unders
2 Rounds:
21/18 cal Row
18 Pull-ups
1 Round:
30/20 cal AB
*stagger start in groups of 5, every 2 mins