June 30

Strength

Split Jerk - Heavy Single

2 x 1 10-20lbs less than HS

MetCon

"Grace"

30 Power Clean & Jerk

(135/95)

June 27

A. 10 Turkish Get Up

B. 3 x 3 Pause Front Squat

C. 3 x 3 Deadlift

D. Tabata Squat

June 26

Strength

5 x 2 Push Press

MetCon

6 Rounds of:

200m Run

3 Wall Climb

2 Muscle Up (5 Pull Up)

June 25

Strength

5 x 1 Clean Pull + 1 Clean

MetCon

5 Rounds of:

7 Shoulder To Overhead (115/75)

10 Toes To Bar

June 23

Strength

Hang Snatch - Heavy Single

MetCon

"Nancy"

5 Rounds of:

400m Run

15 OHS (95/65)

June 20

5 x 1 Snatch Balance

3 x 5 Snatch Pull

3 x 8 Med Wt Back Squat for Speed

*Optional - 500m Row or 50 Cal AirDyne

June 19

Strength

A1. 3 x ME Toes To Bar

A2. 3 x 10 Good Morning

MetCon

4 Rounds of:

400m Run

12 Burpee

June 18

Strength

3 x 5 Front Squat

MetCon

5 Rounds of:

20 Goblet Squats

20 KB Swing

June 17

Strength

4 x 5 WT Pull Up

MetCon

400m Run

30 Push Press

30 Pull Up

400m Run

June 16

I'm back and look forward to working with some afternoon classes now!

Strength

5 x 1 Split Jerk

MetCon

"Elizabeth"

21-15-9

Squat Clean (135/95)

Ring Dip

June 2-13

I will be out of town for 2 weeks getting hitched and enjoying Hawaii! Here is the next 2 weeks of workouts. See you when I get back!!

CrossFit Group

June 2-6

Monday

"Fight Gone Bad"

Tuesday

Strength

A1. 3 x ME Ring Row

A2. 3 x ME Ring Push Up

MetCon

4 Rounds of:

400m Run

35 Sit Up

Wednesday

Strength

4 x 1 Hang Power Clean + 1 Hang Clean

MetCon

EMOM for 10:00

10 KB Swing

3 Burpee

Thursday

Strength

3 x 3 Front Squat

MetCon

50 Pull Up

50 Push Up

100 Squats

Friday

4 x 2 OHS

3 x 2 Light Back Squat for Speed

3 x ME HSPU

June 9-13

Monday

Strength

3 x 4 Front Squat

MetCon

"Diane"

Tuesday

Strength

5 x 3 WT Pull Up

MetCon

50-40-30-20-10

Lunge

Sit Up

Wednesday

Strength

5 x 2 Push Press + 1 Push Jerk

MetCon

50 Burpee Box Jump

Thursday

Strength

3 x 5 Med Weight Back Squat for Speed

MetCon

3 Rounds of:

400m Run

12 DB Snatch

12 Pull Up

Friday

3 x 10 Bench Press

2 x ME Ring Dip

3:00 Max Distance Broad Jumping

Weightlifting Group

Tue	4 x 1 Jerk with Pause
	Front Squat 3 x 3
	3 x 3 Push Press
Thur	4 x 2 Clean
	3 x 2 Pause Clean Pull @ Knee
	3 x 6 Bent Over Row
Fri	4 x 1 Snatch Pull + Snatch
	3 x 2 Between Grip Rack Jerk
	2 x 2 Back Squat
Tue	Front Squat - Max
	4 x 1 Power Snatch + OHS 60-70%
	3 x 5 Box Jump
Thur	4 x 1 Snatch Pull Under
	3 x 3 Jerk Step through
	4 x 1 Power Clean + Power Jerk 60-70%
Fri	Max Snatch
	Max Clean & Jerk

Sorry for the ugly copy and paste but I didn't want to rewrite it all :)