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a)Partner WOD
1000M Row 100 Power Cleans 185/135 100 Cals Bike 100 Back Squats 185/135 1 Mile Run
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a)Strength
Strict Press b)WOD 10 Man Makers (50/35) 20 Pull Ups 30 Wall Balls (20/14) 3 Rounds for Time a)Skill
Pull Ups b)WOD AMRAP 20 Minutes 400M Run 30 Push Ups 2 Rope Climbs 1 Deadlift (405/285) a)Strength
Front Squat b)WOD 20 Box Jump Overs (24/20) 10/8 Cals Bike 5 Thrusters (185/135) 5 Rounds for Time a)WOD
CrossFit Open Workout 11.1 AMRAP 10 Minutes 30 Double Unders 15 Power Snatch (75/55) Rest 5 Minutes AMRAP 7 Minutes CrossFit Open Workout 13.4 3 Clean and Jerks (135/95) 3 Toes to Bar +3 Reps every Round Followed by... 7 Minutes to establish 1RM Snatch Rest 3 Minutes 200M Single Arm KB OH Carry (100m right arm/100m left arm) a)Strength
Deadlift b)WOD 21 Front Squats 21 HSPU 15 Front Squats 15 HSPU 9 Front Squats 9 HSPU a)WOD
"Holleyman" 5 Wall Balls (20/14) 3 Hand Stand Push Ups 1 Power Clean 225/155 30 Rounds for Time a)Strength
Split Jerk b)WOD ANNIE 50-40-30-20-10 Double Unders Ab Mat Sit Ups Followed by... 50 Kettlebell Swings (70/53) *50 DU every time KB is put down a)Skill
Pull Ups/Bar Muscle Ups b)WOD 400M Run 10 Turkish Get Ups (5 Right/5 Left) 35/26 20 Renegade Row (10 Right/10 Left) 4 Rounds for Time a)Strength
Back Squat b)WOD 30 Deadlifts (135/95) 10 Bar Hop Burpees 20 Deadlifts (225/115) 20 Bar Hop Burpees 10 Deadlifts (315/220) 30 Bar Hop Burpees |
AuthorBackyard Staff CategoriesArchives
June 2018
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