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WOD 060618: Together In Solidarity


CrossFit: Strength: Clean Warm Up Complex As a group 1 CN DL + 1 Hang Below the Knee CN + 2 Front Squats (5-7) x 1+1+2 @ AHAP Conditioning: 5 RFT 3 Handstand Push Ups 5 Hang Power Cleans (135/95#) 15 Eye Level KB Swings (24/16kg) RX+: 5 RFT 3 Strict Handstand Push Ups 5

CrossFit:
Strength:
Clean Warm Up Complex
As a group

1 CN DL + 1 Hang Below the Knee CN + 2 Front Squats
(5-7) x 1+1+2 @ AHAP

Conditioning:
5 RFT
3 Handstand Push Ups
5 Hang Power Cleans (135/95#)
15 Eye Level KB Swings (24/16kg)

RX+:
5 RFT
3 Strict Handstand Push Ups
5 Hang Power Cleans (155/105#)
15 Eye Level KB Swings (32/24kg)

Hybrid:
WOD 1:
15 Minute AMRAP
10 Strict Press
10 Plank Ups
10 Triple Pulse Squat
10 Plank Toe Touches
250 Row

WOD 2:
5RFT
10 Pike Push Ups
10 Med Ball Cleans
15 Eye Level KB Swings (24/16kg)

BootCamp:
WOD 1:
Shoulders For Days
28 Min AMRAP
10 Strict press
10 Plank Ups
10 Triple Pulse Squats
250m Row
20 Push Press
20 Plank Toe Touches
30 Walking Lunges
600m Bike

Barbell Club:
Back Squat
(1) 3 x @ 90%
!! Use the same weight for all sets !!

Snatch
(2) 2 x @ 75%
(3) 1 x 80%

Snatch Pull off riser – 3″
(5) 5 x @ 90%

BTN Snatch Push Press
(5) 4 x @ 85%

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