Sunday, June 5 – Saturday, June 11

Posted on June 5, 2016 by Anna Follman
Sunday, June 5 – Saturday, June 11

Sunday, June 5 – No Class

 

Monday, June 6

Strength: 10 Minute EMOM

Minute 1:

  • 8 Ring Dips

Minute 2:

  • 45 Second Plank Hold

WOD: TABATA (x2)

  • Row
  • Push-Ups (round 1)/ Back Extensions (round 2)
  • Box-Overs (20″/24″)

 

Tuesday, June 7

Strength: 10 Minute MOMO

Thruster

  • 3 Reps at 70% of 1 Rep Max

WOD: For Time

  • 800M Run
  • 21 Thrusters (33/45)
  • 21 Burpees
  • 600M Run
  • 15 Thrusters (33/45)
  • 15 Burpees
  • 400M Run
  • 9 Thrusters (33/45)
  • 9 Burpees

 

Wednesday, June 8

Strength: Hang Snatch

  • 5×2

WOD: 7 Minute AMRAP

CrossFit Games Open 16.3

  • 10 Snatch (53/75)
  • 3 Bar Muscle-Ups or 3 Jumping Chest to Bar Pull-Ups

 

Thursday, June 9

Strength: Deadlift

  • 5×5

WOD: 3 Rounds for Time

  • 400M Run
  • 40 Sit-Ups
  • 7 Deadlifts (163/225)

 

Friday, June 10

Strength Part 1: Bench Press

  • 3×3

Strength Part 2: Barbell Squat Jump

  • 3×10 (33/45)

WOD: Buy-In + 7 Minute AMRAP

Buy-In

  • 40 Back Squat (from rack) (93/135)

Then…7 Minute AMRAP

  • 12 Alternating KB Ground to Overhead (35/55)
  • 50 ft. Bear Crawl

 

Saturday, June 11

WOD: For Time

“Filthy Fifty” (compare to 7/15/14)

  • 50 Box Jumps (20/24)
  • 50 Jumping Pull-Ups
  • 50 KB Swings (35/55)
  • 50 Walking Lunges
  • 50 Knees to Elbows
  • 50 Push Press (33/45)
  • 50 Back Extensions
  • 50 Wall Balls (14/20)
  • 50 Burpees
  • 50 Double Unders
  • Getting Started

    Eden Prairie

    FREE intro class every Saturday @ 11AM

    Prior Lake

    FREE intro class every Saturday @ 10:30AM

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