WOD
[A] Power Snatch
Build to a Heavy Single
[B] “Isabel”
For Time:
30 Snatch 62kg (42kg)
[COMPETITION TRAINING]
[C] EMOM 12
Clean & Jerk
[D] For time:
Row 250m, Damper 10
rest 30 sec
Row 250m, Damper 8
rest 30 sec
Row 250m, Damper 4
rest 30 sec
Row 250m Damper 2
Photo Credit: Wendy Swift
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WOD
[A] Daniel
For time:
50 Pull-ups
400 meter run
21 Thrusters, 42kg (30kg)
800 meter run
21 Thrusters, 42kg (30kg)
400 meter run
50 Pull-ups
With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.
[COMPETITION TRAINING]
No extra training. Rest and recover.
Photo Credit: Wendy Swift
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WOD
[A] Power Clean & Push Jerk
Build to a Heavy Single
[B] “Grace”
For Time:
30 Clean & Jerks (135/95)
[COMPETITION TRAINING]
[B] Snatch Pulls to Toes
5-5-5
at 110% of Snatch
[C] For time:
6 Pegboard Ascents
Photo Credit: Wendy Swift
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WOD
[A] Complete as many rounds as possible in 15 minutes of:
5 Deadlift, 125kg (87kg)
7 Muscle Up
21 Wall Ball, 20lbs (14lbs)
[COMPETITION TRAINING]
[B] Press
7-7-7
[C] Sled Rope Pulls
3 x 90m
M: 60kg W: 30kg
Use a 30m track
Photo Credit: Wendy Swift
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WOD
[A] Complete as many rounds and reps as possible in 20 minutes of:
10 Strict Knees-to-Elbows
20 One legged squats, alternating
Handstand Walk, 10m
[COMPETITION TRAINING]
[B] EMOM 12
Hang Clean & Jerk
[C] Tabata Air Bike
8 x 20 sec work / 10 sec rest
For total cals
Photo Credit: Wendy Swift
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WOD
[A] Back Squat
5-5-5-5-5
[B] Press
5-5-5
[C] Weighted Pull-up
5-5-5
Complete all of the Back Squat sets and then superset the Press and Weighted Pullup
[COMPETITION TRAINING]
[B] Alternating EMOM 14
Odd: 10 Burpees
Even: 7 Bar Muscle Ups
[C] AMRAP 8 mins
2 Rope Climbs, 15′
10 Burpee Box Jumps, 24′ (20″)
Photo Credit: Wendy Swift
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WOD
[A] 21-15-9 reps for time of:
Hang Power Clean, 62kg (42kg)
Strict Ring Dips
Courtesy of CrossFit Linchpin
[COMPETITION TRAINING]
[B] EMOM 12
Snatch
[C] 7 rounds for time:
Run 200m
Rest 1 min
Photo Credit: Wendy Swift
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WOD
[A] 3 Rounds for time of:
800m run
20 Burpee Box Jump Overs, 24″/20″
20m Handstand Walk
Courtesy of CrossFit Linchpin
[COMPETITION TRAINING]
No extra training. Rest and recover.
Photo Credit: Wendy Swift
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WOD
[A] Power Snatch
3-3-3
Hang Snatch
2-2-2
Snatch
1-1-1
[COMPETITION TRAINING]
[B] Clean Pulls to Toes
5-5-5
at 110% of Clean
[C] For time:
Ski Erg
60 Cals
Photo Credit: Matt Swift
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WOD
[A] “Heartbreak Kid”
3 Rounds for time:
10 Front Squats 85kg (62kg)
20 Chest to Bar Pull-ups
50 Double Unders
Courtesy of CrossFit New England
[COMPETITION TRAINING]
[B] Farmers Carry
5 x 20m
For max load
[C] AMRAP 7 mins
Air Bike, 20 Cals (15 Cals)
30m Sprint
20 GHD Situps
30m Sprint
Photo Credit: Wendy Swift
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Sat - 6am, 7am
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