CrossFit Week 6 – 6/29 thru 7/4
*Note – We are open this Saturday for a 10am WOD only
Monday
GPP
5 Sets 3xDB Snatch+DB Push Press each side
4 RFT 20 Reverse Lunges 20 Pushups 20 Mountain Climbers
CF
Sn+PSn+SnBal 6 Sets build based on form *Stay at same load if you fail. 2 Fails Max
Kettlebell F.Sq 5×5
4RFT 20 KB Swings 20KB S2O 10 Pike Pushups
CFG
Sn+PSn+SnBal [email protected] [email protected] 2×[email protected] 2×[email protected] *Stay at same load if you fail. 2 Fails Max
Front Squat 1×[email protected] 1×[email protected] 1×[email protected] 2×[email protected]
4RFT 10 HPCln 10 F.Sq 10HSPU (use 40% Clean Max)
5×8 D.Roman Curls
5×8 Powell Raises on each side
Tuesday
GPP
KB Deadlifts 5×6
KB Swings + Gob Sq 5×5+5
Push ups 6xSub Max
CF
Clean Pulls 5 sets of 3 Build with good form
Back Squat 5 sets of 3 build with good form
One Arm KBS 5×5 As Heavy as form permits
3 Second Pushups 5 sets of 5
CFG
Clean Pulls [email protected] [email protected] [email protected] [email protected] 3×[email protected]
Back Sq w/4sec decent [email protected] [email protected] [email protected] [email protected] 2×[email protected]
5×4 Double KB Swings
CGBench Press [email protected] [email protected] 5×[email protected]
Wednesday
TGU 3×3
Option A – Animal Flow
Option B -3 Rounds Run 800 M M.E. L-Hang M.E. Plank
Thursday
GPP
10 Min Emom 6 x KB Sn 3 each arm
10 Min Emom 8xBent Over DB Row
5 Rounds For Time 5 Muscle Ups &10 Ring Dips
CF
10 Min Emom 5 [email protected] Max Snatch
10 Min Emom 8xBent Over DB Rows @
5 Rounds For Time 5 C2B &10 Push ups or Box Dips
CFG
10 Min Emom 5 [email protected] Max Snatch
10 Min Emom 3xBent Over Row @ Previous Load
5 Rounds For Time 5 Muscle Ups &10 Ring Dips
Friday
GPP
LandMine Press 5×8 Building Load
5 Min Amrap 3 Rope Rows 6 Pushups
CF
Jerk off Rack 5 sets @40-50 Jerk Max
Push Press 5×3 @50 Jerk Max
5 Min Amrap 1 Rope Climbs 6 Pike Pushups
CFG
Jerk off Rack [email protected] [email protected] [email protected] [email protected] [email protected] [email protected]
Push Press 5×3 @50 Jerk Max
5 Min Amrap 3 Rope Climbs 6 HSPU
Saturday
Team WOD
4RFT 25 GOblet Sq. 10 Push Press 25 KBS 10 Goblet Lunges