EMOM Thursday

Warmup:
50 jumping jacks.
10 mountain climbers 10 sit-ups 10 side kick through.
3 min partner med ball toss.
PVC – pass through and around the world.

Kevin came up with a 5 movement version of our standard EMOM….

EMOM 25 min:
1 – 20 DUs
2 – 6 front squats (95#/65#)
3 – 10 box jumps
4 – 3 thrusters (95#/65#)
5 – parking lot sprint

Heavy Wednesday

Warmup:
Foam roll.
100 SUs.
Bears, lunges, parking lot sprints x 3.
15 air squats.
10 push-ups.
PVC work.
Review split jerk and warm up low weight.

Split jerk (from the rack): 3-3-2-2-1-1-1

Tuesday

Warmup:
Foam roll.
Lunges, bear, inchworm, high kicks.
25 squats.
20 situps.
15 push-ups.
PVC work.
10 minutes handstand / handstand walk practice.

10 min AMRAP:
1 DL (heavy) 1 burpee 1 T2B.
2 DL (heavy) 2 burpee 2 T2B.
3 DL (heavy) 3 burpee 3 T2B
……etc

Monday

Warmup:
Foam roll.
50 jumping jacks.
20 sit ups.
10 push-ups.
PVC work.
Warm up clean with MT bar.
EMOM for 5 min: 3 squat cleans

4 rounds:
400 m run
12 OHS (115#/75#)

Happy Friday

5 rounds for time:
7 burpees
7 C2B pullups
7 front squats (135#/95#)
7 HSPU

EMOM Thursday

Warmup:
Foam roll.
Cross the gym: bear crawl, broad jump.
Glute activation 30 X squats, fire hydrants, bird dogs.
PVC work.

EMOM 21 min: Julie sez….
1 – 5 DL
2 – 7 T2B
3 – 9 box jumps

Heavy Wednesday

Warmup:
50 jumping jacks.
10 mountain climbers 10 sit-ups 10 side kick through.
3 min partner med ball toss.
PVC – pass through and around the world.

Squat cleans: 3-3-2-2-1-1-1
Snatch pulls: 3-3-3-3

Tuesday

Warmup:
Foam roll.
100 SUs. Bears, lunges, parking lot sprints x 3.
15 air squats.
10 push-ups.
PVC work.
EMOM 5 min: 3 OHS.

5 rounds:
200 m run
10 pull-ups
10 wallballs

Monday

Warmup:
50 jumping jacks.
Cross the gym: inchworms + bear crawls.
PVC work.
Review push press.
EMOM 5 min: 3 push press.

5 rounds:
20 KBS
15 push-ups

Hero Friday

Scotty
11 min AMRAP:
5 DL (315#)
18 wallballs 20#
17 Bar over burpees

https://journal.crossfit.com/article/cfj-crossfit-wod-170616