Friday, June 16th

WOD

“Nancy”

5 rounds for time
400m run
15 overhead squats (95lb/65lb)

Compare to 7/8/16. Post time to comments.

Wed, June 14th and Thurs, Jun 15th

Wednesday Oly WOD

Snatch + Snatch Balance + Overhead Squat
5 repetitions

Clean + High Hang Clean + Front Squat
5 repetitions

Thursday CrossFit

For time, complete the following:

10 Deadlifts, 225/160
1 Strict Pull-Up
9 Deadlifts, 235/165
2 Strict Pull-Ups
… and so on until …
2 Deadlifts, 305/200
9 Strict Pull-Ups
1 Deadlifts, 315/205
10 Strict Pull-Ups

Post time to Comments.

Tuesday, June 13th

WOD

For time, complete:
150 double-unders, then
5 rounds of
250m row
5 press
5 push press
5 push jerk
Then, 150 single-unders

Men use two 35lb weights; women use two 25lb weights.

Monday, June 12th

WOD

Overhead Squats
3-3-3

Front Squats
3-3-3

Back Squats
3-3-3

Post all loads to comments

Sunday, June 11th

Oly WOD

Snatch
1-1-1
Snatch Pull
3 x 2
Power Clean
1-1-1
Clean Pull
3 x 2

WOD

Reminder, there is no 11:30 workout.

Start a running clock:
Every 90 seconds for 8 rounds complete:
Sprint 200M

Rest 3 minutes, then

Run 800M

Bring a sports watch if you have one. Post all 9 times to Comments.

Cash-Out
Ab Work