7-1-19 WOD

Front Squat 5 Rep Max THEN 10 Minute AMRAP: 1-2-3-4-5-6-7-8-9-10-11… Squat Clean (185/125#) Strict Handstand Push Ups *This is a ladder, adding one rep each round. The cleans should be steady singles and shouldn’t stop you in your tracks! Plenty of options for the HSPU, you can go kipping or a double dumbbell strict press

6-28-19 WOD

Every :30 for 10 Minutes 1 Hang Squat Clean *These should be around 70% of your best clean here. Work on your footwork and receiving the bar by pulling your body under the barbell! THEN 20 Minute Alternating Minute EMOM: ODD: 20/15 Calorie Row EVEN: 2 Bench Press (heavy) *Work on holding a tough row

6-27-19 WOD

For Time, With a Partner: 100/80 Calorie bike or row or assault runner 100 Toes to Bar 75 Handstand Push Ups 100/80 Calorie Bike or row or assault runner 50 Bar Muscle Ups *One person works at a time. The scale for the bar muscle ups is 100 Pull Ups, you pick! We recommend fast

6-26-19 WOD

Deadlift 5-5-5 *3 good sets of 5 today! You can work up in weight each set if you would like. These should be heavy touch and go sets. THEN “Heavy Grace” For Time: 30 Clean and Jerks (225/155#) *These should be singles! Looking for a weight you can finish in 10 minutes or less. Think

6-25-19 WOD

Front Squat 5 x 1 @ 90% of 1RM *These should be heavy singles! But nothing you are losing position with. These should be strong and smooth throughout each lift. THEN 5 Rounds for Time: 20 Steps walking lunges – No weight 100’ Farmers Carry (70/50#) 200m Run 1 Rope Climb

6-24-19 WOD

For Time: 1 Mile run Rest as needed… For Time: 2k Row Cash Out: 3-5 Sets for Quality: 5 DB Shoulder Press 10 Inverted Ring rows 15 Ab Mat Sit Up

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

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