Saturday, Jun 12
Workout of the Day
Harry Gant (Time)
Teams of 2
80 Deadlifts (135/95)
80 Abmat Sit Ups
- Partner Holds Plank (elbows)
------
40 Deadlifts (225/155)
40 Abmat Sit Ups
- Partner Holds Plank (elbows)
-------
20 Deadlifts (315/225)
20 Abmat Sit Ups
- Partner Holds Plank (elbows)
Friday, Jun 11
Workout of the Day
Warm Up (Not Scored)
15 Squat Jumps
5 Squat to Stand
-into-
2 Rounds
10 Scap Pulls
10 Alternating Box Step Ups
5 Thrusters
5 Wall Angels
Front Squat + Back Squat (Load)
Every 1:30 x 5
1 Front Squat + 2 Back Squat @ 80-85% 1RM Front Squat
Jeff Gordon (Time)
Open
For Time:
30 Chest to Bar
20 Box Jump Overs (24/20)
10 Thrusters (135/95)
20 Box Jump Overs
30 Chest to Bar

CrossFit Intermediate
For Time:
30 Pull Ups (or assisted)
20 Jump Overs (app height)
10 Thrusters (95/65)
20 Jump Overs
30 Pull Ups (or assisted)

CrossFit Lite
For Time:
30 Ring Rows
20 Jump Overs (app height) or Box Step Overs
10 Thrusters (app weight)
20 Jump Overs (app height) or Box Step Overs

CrossFit Foundations
For Time:
20 Upright Ring Rows
15 Jump/Step Overs (app height)
10 Thrusters (app weight)
15 Jump/Step Overs (app height)
20 Upright Ring Rows
Thursday, Jun 10
Workout of the Day
Jimmie Johnson (Not Scored)
Assault or Echo Bike "Arms Focused"
2 sets:
1:00 hard,
1:00 easy arms only
1:00 moderate
1:00 easy arms only
Rest: 1min
0:15 hard
0:15 easy arms only
0:15 hard
1:00 easy arms only
Rest: 2min b/t sets"
Wednesday, Jun 9
Workout of the Day
Warm Up (Not Scored)
2:00 Row
10 Up Downs
5 Down Dog to Cobra transitions
Banded 7's
-into-
5 Snatch grip deadlifts
5 snatch shrugs (below knee)
5 high pulls (below knee)
5 muscle snatches (below knee)
Snatch Waves (Load)
Hang Snatch (mid thigh) Waves :
3 @ 60% 1 RM Snatch
2 @ 65%
1 @ 70%

- rest 2:00 -

3 @ 65%
2 @ 70%
1 @ 75%

- rest 2:00 -

1 @ 75% +
Dale Earnhardt (Time)
Open
Every 10:00 x 2 rounds
40/32 Calorie Row
30 Lateral Burpee Over Rower

CrossFit Intermediate
Every 10:00 x 2 rounds
36/27 Calorie Row
30 Lateral Burpees Over Rower

CrossFit Lite
Every 10:00 x 2 rounds
30/21 Calorie Row
20 Burpees

CrossFit Foundations
Every 10:00 x 2 rounds
21/16 Calorie Row
20 Up Downs
Tuesday, Jun 8
Workout of the Day
Clean and Jerk (Load)
Every 1:30 x 6 total sets
3 sets of
Power Clean + Jerk Dip + Jerk

- into -
3 sets of
Power Clean + Jerk
Chase Elliot (Time)
Open
For Time:
27-21-15-9
Dumbbell Floor Press (50's/35's)
Toes to Bar

CrossFit Intermediate
For Time:
27-21-15-9
Dumbbell Floor Press (35's/20's)
Hanging Knee Raises(Knees to Elbow)

CrossFit Lite
For Time:
21-15-9
Dumbbell Floor Press (app weight)
Hanging Knee Raises

CrossFit Foundations
For Time:
21-15-9
Dumbbell Floor Press (app weight)
Leg Raises
Monday, Jun 7
Workout of the Day
Warm Up (Not Scored)
2:00 Bike (Row)
-into-
10 Air Squats
5 Squat to stand
-into-
3 Rounds
1 each from high hang/hang/low hang
3 snatch grip deadlifts
3 snatch shrugs (high hang/hang/low hang)
3 snatch high pulls (high hang/hang/low hang)
3 muscle snatches (high hang/hang/low hang)
3 snatch balances (back rack)
Snatch Deadlift + Snatch (Load)
Every 1:30 x 5
1 Snatch deadlift to mid-thigh + 1 Snatch:
Ricky Stenhouse (Time)
Open
2 Rounds for time
21-15-9
Kettlebell Front Squat (2x53/35) or Dumbbell Front Squats (2x50/2x35)
Calorie Assault Bike
- Rest 3:00 b/t rounds -

CrossFit Intermediate
2 Rounds for time
21-15-9
Kettlebell Front Squat (2x45/26) or Dumbbell Front Squats (2x35/2x20)
Calorie Assault Bike (Row)
- Rest 3:00 b/t rounds -

CrossFit Lite
2 Rounds for time
21-15-9
Kettlebell/Dumbbell Front Squats (app weight)
Calorie Assault Bike (Row)
- Rest 3:00 b/t rounds -

CrossFit Foundations
21-15-9
Air Squats
12-9-6
Calorie Bike (Row)
- Rest 3:00 b/t rounds -
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