Mon 7.1.19 – Sat 7.6.19
Back Squat, 7×3, 80-85% Every 2 min 5 Round, Intervals, Every 3 min 1 Rope climb (FB 2) 10 Pistols (1 for 1) 15 HSPU
June 30, 2019
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Back Squat, 7×3, 80-85% Every 2 min 5 Round, Intervals, Every 3 min 1 Rope climb (FB 2) 10 Pistols (1 for 1) 15 HSPU
Every 2 min, DB/KB Walking Lunge, Rig to Rig and back (holding 2) 5 sets Progressive Overload 7RFT, 13 min cap 10 Ring Dips 10
MARY AMRAP in 20 minutes of: • 5 HSPU • 10 Pistol squats • 15 Pull-ups OR AMRAP in 20 minutes of: • 400m run
Deadlift, 80-85%, 9 min death by min 1: 1 rep min 2: 2 reps min 3: 3 reps … min 9: 9 reps Partner Workout,
MEGAN 21-15-9 reps for time of: • Burpees • KB Swings (53/35) • Jump Ropes THEN JACKIE For time: • 1000m row • 50 Thruster
Death By, Back Squats, 70-75% 7 Min 5RFT (counting plank at the end as well), 25 min cap 5 Semi Squat Cleans (185/125) 10 Lateral
NEW RETRO CROSSFIT SAYREVILLE TANK/SHIRT ORDER! DUE JUNE 10TH! https://www.surveymonkey.com/r/LY5RZP6 Kelly 5 rounds for time of: • 400m run • 30 Box Jumps 24/20″ •
NEW RETRO CROSSFIT SAYREVILLE TANK/SHIRT ORDER! DUE JUNE 10TH! https://www.surveymonkey.com/r/LY5RZP6 15 min EMOM Min 1: 5 Back Squats (75%) Min 2: 6-8 DB Bench