6-30

Snatch2 @ 75%

2@80%

4×1@85%

WOD

9 min

25 du’s

10 toes to bar

6-29

Back Squat5x5@80%

WOD

3 rds

400m run

21 goblet squats 53/35

12 kb ground to overhead

 Congrats to our CFO teams that competed in the St. Louis Affiliate Cup! 3rd place overall finish!  

6-27

8 min to find a 1rm clean + hang squat clean to thruster
Partner WOD

Following the sequence

1-1-1, 2-2-2, 3-3-3, 4-4-4, etc

Kb swing 

Burpee

Pullups

Partner A – 1-1-1

Partner B – 2-2-2

Partner A – 3-3-3

Etc

6-26

StrengthDeadlift

5-5-5

*immediately following each set perform a max handstand hold. Scale with pushup plank

From CrossFit Football
“7 minutes left down by 6″

2 rds

1 min push press rx 95/65, comp 115/75

1 min rest

1 min pullups rx kipping, comp strict

1 min rest

1 min burpees

1 min rest 

“Rowling”

EOMOM 16 minPower snatch + hang squat snatch + snatch

WOD

“Rowling”

10 RDS:

Come as close to 100m as possible.

**Every Meter over or under is a 1 burpee penalty. **

6-24

Back Squat8-8-6-6-5. All sets at 75% of max

Wod
3 rds

50 air squats

7 hspu

10 box jump 24/20

Comp: strict hspu

6-23

Push Press + split jerkAfter warm up: 8 sets to build to heaviest set

WOD

 21-15-9-15-21

Plyo pushups

Pullups