Wednesday

1. Strength
Build Up to a 
Max Push Press
Max Push Jerk
Max Split Jerk

2. Conditioning
EMOMx20
5 rounds of:
Min 1: Max Calorie Bike/Row or Sit Ups
Min 2: Max Clean and Jerks, 135/95
Min 3: Max Sit Ups or Bike/Row
Min 4: Max KBS

Tuesday

1. Strength/Gymnastics Conditioning
EMOMx12
Odd: 6 Heavy Thrusters, you choose the weight
Even: 3-6 Bar Muscle ups (work on ring progressions or dips)
2. Conditioning:
5 RFT
12 Pull-Ups
12 Burpees
40 Double Unders

Monday

1. Strength
A. 1-rep heavy Clean
B. 1-rep heavy Jerk
C. 1-rep heavy Front Squat
2. Gymnastics Benchmark
1  Min Max Air Squats (Do Pistols if you have them) 
3. Conditioning
“Sugar Daddy”
21-15-9:
Deadlifts, 225/155
400 Meter Run

 "The Clean" - [video

Friday

Make Up Strength/Skill Practice

"Angie"
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
can scale by doing a quarter or half

Thursday

1. Plyometric 6 sets each
A. 1RM Vertical Jump
B. 4 Lateral Hurdle Hops (over and back = 2 reps)
2. Clean and Jerk
A. 3×1 High Hang Squat + Push Press
B. 3×1 Hang Squat at + Push Jerk
C. 3×1 Squat Clean + Split Jerk
3. Strength
OHS work of your choice
4 rounds for time of:
50 Double Unders
15 Push Press 115/105
15 GHD Sit Ups   (30 abmat situps)

Wednesday

1 RM Deadlift
2. Accessory Work
EMOMx12
4 rounds of:
Min 1: 8 Romanian Deads – you choose the weight
Min 2: 40 second Plank Hold on elbows
Min 3: 40 Double unders
3. More Accessory Work
4×6 Bulgarian Split Squats (6/leg) – you choose the weight

Tuesday

A. Snatch
EMOMx10: 2 Reps
B. Front Squat
Work up to a heavy double
C. "Nancy"
5 rounds for time of:
400 meter run
15 Overhead squats, 95/65

Monday

A. Clean and Jerk
EMOMx10: 3 Reps
B. Back Squat
Work up to a heavy double
C. 2 Rounds15 min cap
20 Wall Balls, 20/14
20 SDHP, 75/55
30 Box Jumps, 20″
30 Push Press, 75/55
20/15 Cal Row
1 minute rest between rounds

Friday

 A. EMOM 10 Min
Split Jerk 1 Rep
B.
Power Clean  TnG 3 3 3 3 3 1 1 1
C.
12 AMRAP of:
10 Deadlifts 225/155
15 Box Jump
30 Double-Unders
1 Lap Farmer Carry 53's/35's

Wednesday

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Handstand Push-Ups x 6-12 reps
(if you’re proficient, aim for the high end of the range, if you don’t have them yet, perform 3 reps of negatives – a 4-6 second eccentric on each rep)
Minute 2 – L-Seated Dead Hang x 30-45 seconds
(assume the bottom of an L-Pull-Up with heels above horizontal plane of buttocks and hang from the pull-up bar holding position for 30-45 seconds)
Minute 3 – Unbroken Double-Unders x 40 reps B.
Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 3 reps @ 85-90%
* Set 8 – 10 reps @ 75%
Rest 2 minutes between sets.
C.
4 Rounds
Run 1 Lap
6 Bar Muscle Ups
12 Burpees Over your bar
15 Push Press (115/75 lbs)

Tuesday

1. Snatch
EMOMx5: 5 TnG Squat Snatches, across – you choose the weight
2. Strength
EMOMx10: 2 Back Squats, across – you choose the weight
3. Conditioning
5 Rds:
15 TTB
20 Cal Row
25 WB (20/14)

Monday

Congrats to Megan, Jordon, Tim & Allison for taking 3rd place this weekend in San Jose at the Legendary Competitor Team Comp!

Warm up to a Heavy Clean and Jerk,
Then...

"Grace”
30 Clean and Jerks, 135/95
For Time


Then...
Work up to a Heavy set of 5 Deadlifts

Friday!

Strength- Make up Day
Choice of:
Back Squats
Bench
Cleans
Deads
Push Press/Press

WOD-
15min AMRAP of:
Run 1 lap with the med ball
15 Wall Balls 20/14lb
15 Kettle Bell Swings

This weekend Megan and Jordon will be competing in San Jose doing a RX Team Competition at the convention center! They compete all day Sunday! It is a team of 4, so they joined up with Allison and Tim from Crossfit Roseville!

Thursday

A
Bench Press
5 5 5 5 5
B
5 Rounds
200m Row for time
Rest as needed
Post Score for each
If time go for max distance in 60 seconds on airdyne


Core: 50 t2b




                                                                                   This Sunday Jordon and Megan will be competing in
                                                                                    San Jose at the Fit Expo! They are doing team RX!

Wednesday

A
Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep
and then….
Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep
B
Complete as many rounds as possible in 6 minutes:
10 Burpee Box Jump-Overs (24″/20″)
15 Deadlifts (225/155 lbs)
20 Pull-Ups
25 Wall Ball Shots (30/20 lbs)
30 Double-Unders
Rest 4 minutes, and then repeat.
Note rounds and reps for both sets separately.

Tuesday

A
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 2 reps
(Pause for 2 full seconds in the receiving position before recovering – make notes and adjustments to your footwork and weight distribution)
Loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 85, 85, 85
B
10 Rounds of:
10 Hang Power Cleans, 135/95
10 Cal Row
Rest 1 minute between rounds.

Monday

A.
Every 60 seconds, for 10 minutes (10 sets):
5 Push Presses
5 Burpees Over the Barbell
B
With a 16 minute running clock:
A. EMOM: 14
Odd: 3 TnG Power Cleans + 3 Front Squats
Even: 3 Muscle ups
B. Establish a 5RM Front Squat in remaining time
C.
3 Rounds for Time:
60 Double Unders
40 Air Squats
20 Calorie Row

Friday

A.
Every two minutes, for 20 minutes (5 sets of each):
Interval 1 – Banded Deadlifts x 6-8 reps
Interval 2 – Banded or Weighted Push-Ups x 10-15 reps
B.
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
245/175 lb Deadlift
Burpees Over the Barbell

Thursday

Teams of 3:
A. AMRAP 7 of Back Squats:
50 reps at 135/95
50 reps at 185/135
AMRAP at 225/155
3 min Rest
B. AMRAP 7 of Bench Press:
50 reps at 135/95
50 reps at 155/105
AMRAP at 185/135
3 min Rest
C. AMRAP 7 of Strict Pull ups:

Sad to know Henry is leaving us soon. Lets all hope he comes back even if he is so successful its just for a visit!  "Goodbye my Crossfit Family!"

Wednesday

A.
Every minute, on the minute, for 15 minutes:
Minute 1 – 40 Double-Unders
Minute 2 – 6-8 Strict L-Seated Ring Pull-Ups
Minute 3 – 3-4 Wall-Climbs
B.
Four sets of a 3 min Amrap. (Rest 3 min in between)
Run 1 Lap
10 Toes to Bar
10 Kettlebell Swings (32/24 kg)

Tuesday

 
Coach Kristen's twins will be here in July we can't wait!!!
A.
 Every two minutes, for 20 minutes (10 sets):
Hang Snatch + Snatch + Overhead Squathttps
B.
4 rounds
Run 400m
3 Rope Climbs
12 DB 1-arm Snatch, 70/50 (6/side)