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

6-6-19 WOD

Back Squat 5 x 4 @ 80% of 1RM THE 10 Minute EMOM: 5 Muscle Ups OR 5 pull ups and 5 TTB * EMOMS are fantastic to work on gymnastics movements. Focus on the movement and get some volume in!

6-5-19 WOD

Every :30 for 10 Minutes 1 Power Clean and Split Jerk @ 75% of your 1RM Power Clean *These should be done at 75% of your max power clean. This should be challenging. Focus on your footwork. This is 20 reps total. THEN 2 Rounds for Time: 50 Ab Mat Sit Ups 25 Clean and

6-4-19 WOD

4 Rounds: 1 Minute Max Calorie Row Rest 1 Minute 1 Minute Max shuttle run with cones Rest 1 Minute 1 Minute Max Reps Kettlebell Swings (70/53#) Rest 1 Minute 1 Minute Max Reps Double Unders Rest 1 Minute *Your score is your total reps for each movement.

6-3-19 WOD

Snatch 3-2-1-1-1 *Work up to a heavy single for the day! These should be full snatches.   THEN 4 Rounds for Time: 15/12 Calorie Row 12 Med ball or sand ball slam downs (You pick) 10 Overhead Squats (135/95#) *Pick a weight on the OHS so that you can go unbroken. They should be a

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