Mon 6.10.19 – Fri 6.14.19
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
June 9, 2019
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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
LINDA 10-9-8-7-6-5-4-3-2-1 reps for time of: • Deadlift 1.5x bodyweight • Benchpress 1x bodyweight • Clean 3/4x bodyweight
Bentover Row Overhand, 3×5, every 90s rest Underhand, 3×5, every 90s rest 5 rounds, EMOM (25 min) 40s Plank 5 Cleans (155/105) 40s Wall Sit
Bench Press Close 3×5, 90s rest Regular, 3×5, 90s rest 20 Min Ladder 5 Ring Dips (add 5 every round) 5 Snatch 115/75 (add 5
Back Squats 15 @ 40% then rest 45s 12 @ 50% then rest 60s 9 @ 60% then rest 75s 6 @ 70% then rest
Capacity Work, every 2:30 Row @ 50% for 1:30 Row @ 70% for 1:15 Row @ 90% for 1 min Row @ 100% for 45
CrossFit Hero WOD “MURPH” 1-mile run 100 pull-ups 200 pushups 300 squats 1-mile run You can modify as needed Break up the pull ups, push