6-21-19 WOD

Bench Press 5-3-3-1 *Hit a heavy set of 5, 3 and then finish with a heavy single for the day. THEN “Cindy” 20 Minute AMRAP: 5 Pull Ups 10 Push Ups 15 Air Squats

6-20-19 WOD

Tempo Front Squats 5-5-5 *Work up in weight each set! EACH REP should be 3-4 seconds on the way down, then come up at regular speed. Work core strength here and some time under tension. This won’t be super heavy, more like 60-70% of your 1RM. THEN 15 Minute AMRAP: 5 Squat Cleans (185/125#) 10

6-19-19 WOD

5 Rounds for Time: 7 burpee to a target – target has to be 3 inches above their reach 7 Power Snatch (155/105#) 7 Strict Handstand Push Ups 200m “Recovery” Jog *The snatches should be moderately heavy singles. Cash Out: 40-30-20-10 Ab Mat Sit Ups *50’ Handstand Walk or :30 Handstand Hold after each

6-18-19 WOD

Strict Press 5-5-5 *Do all 3 sets between 65-70% of your 1RM. Do a set of 15 inverted rows after each set! THEN With a Partner, For Time: 100 Double Unders -Then- 2,000m Row 100 Bar Facing Burpees 20 Rope Climbs -Then- 100 Double Unders *Either Row or Run 1 mile! Only one partner works

6-17-19 WOD

Front Squat 7 x 3 @ 80% of 1RM *These shouldn’t feel like a 3RM every set. Focus on bracing yourself, taking a deep breath in and holding it as you descend into your squat. Stay tall on the way up! THEN 4 Sets for Quality: 5 Weighted Strict Pull Ups + 5 Strict Pull

6-14-19 WOD

Squat Clean 1-1-1-1 *Work up to a heavy single for the day! Not necessarily a new max or PR. THEN 7 Rounds for Time: 7 Front Squats (185/125#) 7 Strict Handstand Push Ups 7 Box Jumps (30/24”) *The front squats are from the floor. They should be a solid working weight but unbroken! The scale

6-13-19 WOD

4 Rounds for Time: 8 Bar Muscle Ups 40 Double Unders 12 Power Snatch (115/75#) *This is one of the workouts from The Granite Games. The power snatches should be touch and go reps or fast singles. The sub for Muscle Ups is 8 Toes to Bar AND 8 Pull Ups

6-12-19 WOD

“Team Challenge” 1 Mile Run (Together) 50 Push Press (185/115#) 100 Kettlebell Swings (70/53#) 50 Front squats (185/115#) 1 Mile Run (Together) *I recommended picking a weight on the push press where you can at least hold sets of 5! I also recommended going sets of 10 back and forth on the kettlebell swings. Run

6-11-19 WOD

1 Rep Max **Take all the time you need to get to your max. The wod is optional for people** THEN 3 Rounds for Time: 20/15 Calorie Row 3 Rope Climbs 60’ Handstand Walk or 1:00 Hand stand hold 1 Minute Rest

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