Posts By: Gayle

Saturday 6/24/17

CrossFit

For Time:
100 Double Unders
then…
6 Rounds
5 Dips
10 total KB/DB Snatches 53/35 (must touch the ground)
20 Lunges
then…
100 Double Unders

Friday 6/23/17

CrossFit

Skill Work:
Kipping and Butterfly Kip

Helen
3 Rounds for Time
400m Run
21 KBS 53/35
12 Pull Ups

Thursday 6/22/17

CrossFit

Deadlift
10-5-3-1-1-1-3-5-10

For Time:*
30 Wallball
20 T2B
50 Push Ups
20 T2B
30 Wallball

*everytime you break a set of an exercise you must do 5 burpees.  

Wednesday 6/21/17

CrossFit

Skill Work:
Lets spend some time on the “Push Jerk”

20m AMRAP
250m Row
40 Double Unders
10 Push Jerks 135/95

Tuesday 6/20/17

CrossFit

Front Squat
2-2-2-2-2-2-2

For Time:
800m Run
21 Thrusters 95/65
600m Run
15 Thrusters
400m Run
9 Thursters

Monday 6/19/17

CrossFit

For time:
50 Box Jumps 24/20
50 Pull Ups
50 KBS 53/35
50 Sit Ups
50 KB Snatches 53/35 (alternating…so 25 each arm)
800m Run
50 Supermans

Sunday 6/18/17

CrossFit

20m AMRAP:
7 K2E
7 Hang Power Cleans 135/95
7 K2E
14 Burpees

Friday 6/16/17

CrossFit

Push Press
3-3-3-3-3-3-3*
You should go heavier than your jerks from last week

Barbell JT
21-15-9
Push Jerk 135/95
Ring Dips
Push Ups

Thursday 6/15/17

CrossFit

Snatch Work
3m EMOM
3 Tall Power Snatch
3m EMOM
3 Hang Power Snatch (above knee)
3m EMOM
3 Hang Power Snatch (below knee)
3m EMOM
3 Power Snatch

5 Rounds
5 OHS 135/95 (Pick a challenging but realistic weight)
10 Pull Ups
Rest 30 seconds