Monday 2018.06.25

Jun 24, 2018

Conditioning

3 Rounds each for time:

  • 60m Sled drag
  • 60m Farmer’s carry
  • 60m Sandbag carry
  • Run around building to front door
  • 2 Rope climbs

Rest 3-4 minutes between rounds.

Week of 2018.06.25 Preview

Jun 23, 2018

Microcycle Preview

  • Monday: Strongman
  • Tuesday: Long partner workout
  • Wednesday: Turkish get ups and partner workout
  • Thursday: Two conditioning workouts
  • Friday: Snatch and CrossFit benchmark workout
  • Saturday: Team workout

Saturday 2018.06.23

Jun 22, 2018

Conditioning

In teams of 4, complete as many rounds as possible in 30:00:

  • Station 1: 200m Seabag run (60/45)
  • Station 2: AMRAP wall balls (20/14)
  • Station 3: AMRAP burpee box jumps overs (24/20)
  • Station 4: Rest

Station 1 is the pace setter. Rotate once he/she gets back from the run.

Friday 2018.06.22

Jun 21, 2018

Strength

1A) Bench Press

Performance: 5/3/1

  • 5 @ 75%
  • 3 @ 85%
  • 1+ @ 95%

Use a training max.

Fitness:

  • 4 x 2-4 @ 21X1

1B) Horizontal Ring Row

  • 3 x max effort

Conditioning

Complete as many rounds as possible in 12:00:

  • 3 Wall walks
  • 30 Double unders
  • 200m Run

Thursday 2018.06.21

Jun 20, 2018

Strength

1A) Deadlift

Performance: 5/3/1

  • 5 @ 75%
  • 3 @ 85%
  • 1+ @ 95%

Use a training max.

Fitness:

  • 4 x 2-4 @ 31X1

1B) Hollow hold

  • 3 x max effort hold

Conditioning

Every 4:00 for 4 rounds:

  • 20 Calorie bike or row
  • 20 Toes to bar
  • 6 Sandbag cleans (150/100)