WOD for Thursday, 6/25/15:
“CrossFit Total”
1RM squat, press, and deadlift
WOD for Wednesday, 6/24/15:
5x500m row
3 minutes rest between each effort
For those of you who would like to know, we are are going to do our “CrossFit Total” this Thursday!
The Total is your 1 rep max back squat, strict press, and deadlift.
With that said, I’m giving everyone who comes to class tomorrow the option to make it a mobility/recovery day, but still come into the gym during class to do it! I’m not saying this is necessary to get pretty close to what a true 1 rep max is for each of you, but it may help some of you who want to hit these numbers on the money! Feel free to let us know if you guys have any questions!
WOD for Tuesday, 6/23/15:
AMRAP for 20 minutes:
10 toes to bar
200m run
10 kettlebell swings (70#/53#)
WOD for Friday, 6/19/15:
4 rounds:
1:00 ME row for calories
1:00 ME hand release push-ups
1:00 ME hang power snatch (95#/65#)
1:00 rest
WOD for Thursday, 6/18/15:
EMOM for 12 minutes:
ODD: 5 deadlifts (75%)
EVEN: 3 pull-up negatives (5 seconds each)
WOD for Friday, 6/12/15:
50 overhead squats (75#/55#)
50 GHD sit-ups
50 calorie row
50 kettlebell swings (70#/53#)
50 box jump overs (30″/24″)