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WOD 071719: Channeling Our Inner Farmer


CrossFit: Strength: Press Working up on 3 reps until about 75-80% then working up to heavy single or new 1 rep Max Conditioning: 3 Rounds for Total Reps 1 Minute @ each station Thrusters (95/65) Power Cleans Box Jumps (24/20) Kipping Pullups Cal Bike 1 Minute Rest after each Rd Hybrid: WOD 1: 15 Min

CrossFit:
Strength:
Press
Working up on 3 reps until about 75-80%
then
working up to heavy single
or new 1 rep Max

Conditioning:
3 Rounds for Total Reps
1 Minute @ each station
Thrusters (95/65)
Power Cleans
Box Jumps (24/20)
Kipping Pullups
Cal Bike

1 Minute Rest after each Rd

Hybrid:
WOD 1:
15 Min AMRAP
10 DBall over Shoulder
15 Body Saw
20 Lateral Hops
25 Air Squats v

BootCamp:
WOD 1:
35 min AMRAP
5 Chin up
10 Dball O/ Shoulder
15 Body Saw
20 Lateral Hops
25 Air Squats

100m Farmers Carry (24s/16s)

Weightlifting:
Oly:
Overhead Squats
(5) 3 x @ AHAP

SN DL + Low Hang Snatch High Pull + Hang Snatch
(5) 1+1+1 @ 70%

Power:
DEADLIFT
(1) 5 x @ 50%
(1) 3 x @ 60%
(1) 2 x @ 70%
(1) AMRAP x @ 75% (don’t pass 20 reps)

Good Mornings
(3) 8 x @ AHAP

ACCESSORIES
Suitcase Weighted Step Ups (20″+)
(3) 6/6 x @ AHAP
Weighted Planks
(3) 1:00 @ AHAP

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