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Sunday, June 1, 2014

June 1 -June 8

Sunday 6/1

A. 10 min handstand hold practice

B. 3x8 Deadlifts with a 2'' deficit
315/225

C.  10 x 250m row :30 rest
Make each rd the same, don't go all out at the beginning.


Monday 6/2

A. Clean and Jerk to a heavy single

B. 14 min EMOM

even : 3-6 deficit (pick a number and stick with it)

odd: 2-4 bar muscle-ups

C.
3 rds
20 Split squat jumps with barbell 45/35
20 TTB
400m run


 Tuesday 6/3

A. Work to a heavy single

Squat snatch + Hang squat snatch

B.


Wednesday 6/4


 A . Communication and timing practice

Teams of 3 mmm/fff

3 rds for time

400m barbell run (1 bar per team, 1 person hangs on bar)

30 squat to shoulder to overhead alternating sides

30 burpees over the bar as a team.

The numbers may be adjusted on this one. We will need to be judged on the burpees

B.
Teams of 2  mf/mf/mf

Switch as needed except for burpees
2 mins of Max KB swings 32/24
2 mins of Max box jumps 30/24
2 mins of Max burpees on plate












posted by Timberwolf CrossFit @ 10:25 AM   0 Comments

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