7-16-19 WOD

Power Clean + 3 Split Jerk 1-1-1 *Work up to a heavy set for the day for this complex. Hit one top set and be done. Work on footwork, speed under the bar for the jerk, and your positioning! THEN Every 3 Minutes for 15 Minutes: 21/18 Calorie Row 15 Toes to Bar 9 Shoulder

7-15-19 WOD

Push press 3 x 1 @ 90% of 1RM THEN 6 Rounds for Time: 300/250m Row 8 Dumbbell Thrusters 7 Strict Pull Ups *Rest :30 after each round or alternate in a team of 3 on the row. Waterfall the start. There is no Rx Weight on the thrusters, but I want you to go

7-12-19 WOD

Tempo Overhead Squat 4×4 @ 45% of 1RM *The challenge today is TEMPO. Each rep to be 3 seconds into the bottom and 3 seconds on the way up. 6 Seconds total. Control each rep! Not heavy, but the tough part is the time under tension. This should really help you build good positions. THEN

7-11-19 WOD

Bench Press 5-5-3-3-1-1 *Work up in weight each set. Do 5 GOOD Strict Pull Ups after each set. You can do these weighted or banded. Should be 6 good sets of 5 here. THEN 5 Rounds for Time: 200m Run 25-20-15-10-5 Dumbbell Thrusters (50/35#) *No set of thrusters should be more than 2 sets! Pick

7-10-19 WOD

Every :20 for 5 Minutes: 1 Hang Squat Clean @ 55% of 1RM 5 Minute Rest Every :30 for 5 Minutes: 1 Hang Squat Clean @ 80% of 1RM *The first 5 minutes should be technique work to get you nice and warm for the second 5 minutes. The goal for the second 5 minutes

7-9-19 WOD

Max Reps Strict Pull Ups *This is our new MOVEMENT OF THE MONTH! THEN With a Partner, For Time: 100 DUBS each 50 Strict Handstand Push Ups 150 Wall Ball (20/14#) 50 Strict Handstand Push Ups 100 DUBS each Time Cap = 24 Minutes *The scale for the SHSPU today is Strict Press with a

7-8-19 WOD

Front Squat 1 Rep Max THEN 20 Minute AMRAP: 20 Kettlebell Swings (70/53#) 20 Ab Mat Sit Ups 20 Ring Dips *This workout is more of a cash out/ for quality type of workout. You should shoot for 4-6 rounds here. Use a band on the ring dips if needed or do dips on a

7-3-19 WOD

5 Rounds for Time: 50 Double Unders 10 Goblet Squats (70/50#) 50’ Walking Lunge (70/50#) 10 ring dips – or off the GHD’s Ret 1 Minute Scaling Options: 50 Double Unders → 1:00 of Double Unders → 100 Single Unders Cash Out: 100 Ab Mat Sit Ups

7-2-19 WOD

Bench Press 1-5-5-5 *Work up to a heavy single for the day. Make sure you have a spotter! After your single, complete a 3×5 around 70-75% of what you just hit! THEN 20 Minute Alternating EMOM: EVEN: 20/15 Calorie Bike/Row ODD: 5 Muscle Ups *Stay on pace! Cut down the reps as needed but rotate

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