6-25

Grace-Kelly
Partner WOD

30 clean and jerks 135/95

Then

5 rds

Run 400m

30 box jumps 24/20

30 wallballs 20/14

*reps may be divided any way you like with your partner, but run the 400s together.

6-24

Week 3 burgener squat cycleFront squat 

10×3@86%

WOD:

12 minutes AMRAP:

12 chest-to-bar pull-ups

8 deadlifts (185/125lbs)

12 handstand push-ups

8 deadlifts (185/125lbs)

6-24

5×5 Bench press 
Single arm Db row 3×10
WOD

Tabata
Push-ups
Hollow rocks
CrossFit Endurance:

Run 800

Rest 3 min

Run 400

Rest 3 min

Run 200

Rest 3 min

Run 100

6-22

Build to a heavy set of 3 touch and go snatches
WOD

From Crossfit football

4 rds

60 sec max power snatches 115/75. 

60 sec max cal row

60 sec rest 

6-21

Week 3 burgener squat cycleBack squat 10×3@81%

WOD:

20-15-10-5

SDHP 95/65

Toes to bar

6-20

 Push press5-5-5-3-3-3-1-1-1

Increase weight each set

WOD:

4 rds

25 kb swings 53/35

25 DU’s 

6-18

“1775”30 min partner AMRAP
17 power cleans 135/85

75 air squats

Strip off weights, one partner A runs 200m with a plate, then partner B runs 200m with a plate. Reload bar, and start cleans again…