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 :)