Friday 2016.06.24

Jun 23, 2016

Strength

Deadlift

Performance:

• 9 @ 70%
• 7 @ 75%
• 5 @ 80%
• 7 @ 75%
• 5 @ 80%
• 3 @ 85%
• 2 x 2 @ 95%

Fitness:

• 5 x 3-5 @ 31X1

*Performance will use 90% of their max from 2016.03.28 as their training max.

Conditioning

Complete as many rounds as possible in 8:00 of:

• 12 Wall Balls (20/14)
• 12 Hand-Release Push Ups

Wednesday 2016.06.22

Jun 21, 2016

Strength

Every minute, on the minute, for 12:00:

Performance:  High Hang Power Clean + Hang Power Clean + Power Clean

Fitness:  3 Hang Power Cleans

Conditioning

Option 1:

For Time:

• 5000m / 4000m Assault Bike*

*Every minute, on the minute, perform 10 V-Ups.

Option 2:

For Time:

• 3000m / 2500m Row*

*Every minute, on the minute, perform 10 V-Ups.

Tuesday 2016.06.21

Jun 20, 2016

Strength

Back Squat

Performance:  4 x 4 @ 85-90% of last weeks 4 rep max

Fitness:  4 x 3-5 @ 20X1

Conditioning

For Times.

At 0:00:

• 400m Run
• 32 Reverse Lunges with kettlebell farmers carry (53/35)
• 16 Ring Rows

At 8:00:

• 400m Run
• 32 Ring Rows
• 16 Reverse Lunges with kettlebell farmers carry (53/35)

Monday 2016.06.20

Jun 19, 2016

Strength

Bench Press

Performance:  5 x 4 @ 85%

Fitness:  5 x 3-5 @ 20X1

*Performance will use 90% of their max from 2016.05.23 as their training max.

Conditioning

Complete as many rounds as possible in 10:00 of:

• 10 Double Kettlebell Deadlifts (70/53)
• 10 Box Jump Overs (24/20)
• 10 Toes to Bar
• 10 Ring Dips

Saturday 2016.06.18

Jun 17, 2016

0845 Weightlifting

1000 CrossFit

Teams of 3, for time:

• 600m Buddy Carry
• 400m Run with Medball Bear Hug (40/30 – one ball per team)
• 200m Sled Drag (heavy, OPWAAT)
• 100 Calorie Row (OPWAAT)