6/19/17

Posted by crossfitindulto | June 18, 2017 | WOD

MONDAY

A.

“Grace”

30 clean and jerks 135/95

For time!

B.

30 cal row

30 box jump over 24/20

30 power sn 75/55

30 toes to bar

30 power sn

30 box jump over

30 cal row

For time


TUESDAY

A.

Back squat

8@50, 5@60, 3@70, 3@80, 3+@90, max@70

B.

3 rounds for time

50 Double unders

25 wallballs 20/14

15 handstand push ups

5 squat cleans 205/145


WEDNESDAY

A.

Strict press

8@50, 5@60, 3@70, 3@80, 3+@90, RP, RP

B.

2 rounds for time:

45 air squats

35 calories 1 row/1 assault Bike

25 ring dips

15 shoulder press 95/65


THURSDAY

AMRAP 4:00

Run 400M

15 burpees over the bar

Max power cleans 135/95

Rest 4:00

AMRAP 4:00

Run 400M

10 burpees over the bar

Max power cleans 155/105

Rest 4:00

AMRAP 4:00

Run 400M

5 burpees over the bar

Max power cleans 185/125


FRIDAY

A. Deadlift

8@50, 5@60, 3@70, 3@80, 3+@90, max@70

B.

3 rounds for time:

30 ball to toes

10 front squats 175/125


SATURDAY

“Partner WOD”

30 rounds for time:

5 toes to bar

6 kb swings 70/53

7 burpees

*alternating rounds with partner

SUNDAY

“Rest Day”