Monday, June 14

Back Squat @ 60% of 1 rep max

10 - 8 (7 - 7 - 7 - 7)

Warm up to a working weight

If you do not know your 1 rep max, work up to a weight you can complete 7 reps.

WOD

“Fran” - CrossFit Benchmark “girl” workout

21 - 15 - 9

Thrusters & Pull ups for time

95 lbs / 65 lbs

Tuesday, June 15

WOD

“The Good Place”

Buy in - 50 Double Unders

15 Hang Power Clean

15 Burpees

400m Run

15 Box Jumps

15 burpees

400m Run

15 Hang Power Clean

15 Burpees

400m Run

15 Box Jumps

15 Burpees

400m Run

Buy out - 50 Sit-ups

*Hang Power Clean 135/95 lbs, Box jumps 24/20'“

Wednesday, June 16

Bench Press @ 65% of 1 rep max

10 - 8 - 6 (6 - 6 - 6 - 6)

Warm up to a working weight

If you do not know your 1 rep max, work up to a weight you can complete 6 reps.

WOD

“Siracha”

4 Rounds for Time

10 Wallballs

15 Power Snatch

20 Kettlebell Swing

*WB 20/14 lbs, Snatch 95/65 lbs, KB 53/35 lbs

Thursday, June 17

Squat Clean @ 65% of 1 rep max

8 - 6 (5 - 5 - 5 - 5)

Warm up to a working weight

If you do not know your 1 rep max, work up to a weight you can complete 5 reps. Attempt to complete unbroken, but okay to drop and reset.

WOD

“Green Lake”

4 Rounds for Time

400m run

20 Shoulder to Overhead

10 Pull-ups

*115/80 lbs

Friday, June 18

Deadlift @ 70% of 1 rep max

10 - 8 (4 - 4 - 4 - 4 - 4)
Warm up to a working weight

If you do not know your 1 rep max, work up to a weight you can complete 4 reps.

WOD

“Dubs 150”

5 rounds for time

10 Deadlift

30 Double Unders

10 Toes to Bar

*185/125 lbs

Saturday, June 19

Squat Snatch @ 60% of 1 rep max

10 - 8 - 6 (5 - 5 - 5 - 5)
Warm up to a working weight

If you do not know your 1 rep max, work up to a weight you can complete 5 reps.

WOD

“Afterlife”

Death by Thruster, 15 minutes - Every minute on the minute work. Rd 1 = 1 Thruster, Rd 2 = 2 Thrusters, Rd 3 = 3 Thrusters, etc. If you fail a round, rest 1 minute, and attempt to complete the next round.

Sunday, June 20

Overhead work

Set a clock for 2 minute rounds, rest the remainder of the round

Shoulder Press: 2 - 2 - 2 - 2 - 2

Push Press: 4 - 4 - 4 - 4 - 4

Push/Split Jerk: 6 - 6 - 6 - 6 - 6

WOD

“Chicken Dinner”

10 Minutes - As Many Reps as Possible

5 Pushups

10 Air Squats

15 Med Ball Cleans