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