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WOD 061419: “Trish”


CrossFit: Strength: Front Squats Warmup to 60% then 6@65% 3@70% 6@65% 3@75% 6@65% 2×3@80% Conditioning: “Trish” 20 Minute AMRAP 400m Run 20 Toes to Bar 30 Burpees 40 Front Squats (95/65) RX+: Same Hybrid: WOD 1: 15 Min AMRAP 10 Jump Squats 20 DB Snatches 30 Speed Skaters 40 Flutter Kicks WOD 2: Use Kettlebell

CrossFit:
Strength:
Front Squats
Warmup to 60%
then
6@65%
3@70%
6@65%
3@75%
6@65%
2×3@80%

Conditioning:
“Trish”
20 Minute AMRAP
400m Run
20 Toes to Bar
30 Burpees
40 Front Squats (95/65)

RX+:
Same

Hybrid:
WOD 1:
15 Min AMRAP
10 Jump Squats
20 DB Snatches
30 Speed Skaters
40 Flutter Kicks

WOD 2:
Use Kettlebell for Goblet Squats

 

BootCamp:
WOD 1:
“Trish”
20 Minute AMRAP
400m Run
20 Toes to Bar
30 Burpees
40 Front Squats (35s/25s)

WOD 2:
$$$ 2-4Rd
2x Turf Banded Lateral Bear Crawl
8/8 Windmill
200m Uneven Carry – Kb Suit case- DB Front Rack

Weightlifting:
Oly:
1 Snatch Pull + 1 Snatch
(5) 3 x @ AHAP

1 Clean Pull + 1 Hang Squat Clean + 1 Jerk
(5-7) 1+1 @ AHAP

Power:
Strict Press
Warm Up to 85%
(2) 2 x @ 85%, (2) 1 x @ 90%

Pasue Front Squats
If you need to warm up to this weight please do!
(3) 1 x @ 60%

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