Friday June 14

Warm Up

Coaches Choice
1 --- > 6 Ladder
Pistols
Lateral Burpee Hop

Skill

Every 30 seconds for 5 mins perform 2 reps Hang Power Snatch @ 60% 1 rep max (RM) and 1 Overhead Squat

Metcon

2 rnds, 1 min max reps

SDHP

Row (Calories)

Power Snatch

Toes 2 Bar

KB Lunges (55/35 each hand)

HSPU

Rest 2 min between rnds

M - 95

W - 65

Thursday June 13

Warm Up

Coaches Choice

Skill

Bench Press (5@50,3@60,3@70,3@80,3+@90)

After each set, rest 30 secs and then perform

Snatch Pulls (5,5,5,5,5)

*Start at 65% Power Snatch 1 Rm and build to heavy

Metcon

"CCF ABILITY TEST"

AMRAP 15

5 Pull-ups

10 HR Push-ups

15 Wallballs

20 Swings (55/35)

*We will be doing this WOD once a month to gauge our ability.  Be sure to record your score in your logbook

Wednesday June 12

Warm Up

Dynamic Warm-up

4 sets (not for time):

Plank from Rings (60-90 seconds)

5 Turkish Get-ups (build to heavy)

Skill

1 mile Run Time Trial

*Compare to May

Metcon

5 rnds, 1 min max reps:

10 KB Swings (70/55)

Max Thrusters (95/65)

Rest 60 secs between rnds

Score is Thrusters

Tuesday June 11

Warm Up

Coaches Choice

Skill

Deadlift (5@50,3@60,3@70,3@80,3+@90)

After each set, rest 30 secs and then perform

Toes 2 Bar (10,10,10,10,10)

Metcon

5 rnds:
5 Hang Power Cleans (155/105)
25 Double Unders

OR

"NASTY GIRLS"
3 rnds:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)

CASH-OUT
50 Russian Twists (Choose your own weight)

Monday 6/10

Warm Up

Dynamic Warm-up

Skill

Scaling Options

Movement Review

Metcon

"CRAZY BALLS"

WIth a partner, perform the following with a 20/14# medball:

800 m Run (one partner runs at a time-with medball)

100 Wallballs

100 Push-ups (feet on ball)

100 Squats (partner holds ball OH)

100 Slamballs

100 Sit-ups (partner passes back and forth)

100 Empty Bar Thrusters (partner hold ball OH)

800 m Run

*In the event of poor weather, the run will be replaced with 100 Double Unders

Saturday 6/8

Warm Up

Coaches Choice

Skill

Every 30 seconds for 5 minutes perform 2 Hang Power Clean & 1 Jerk @ 50% 1 RM

Metcon

AMRAP 5

3 Power Cleans (185/135)

5 Shoot Throughs

Rest 1 min

5 rnds:

4 OHS (135/95)

4 Front Rack Lunges

Friday 6/7

Warm Up

Coach Choice

Skill

Shoulder Press (5@50,3@60,3@70,3@80,3+@90)

Metcon

"Death By Front Squat"

Every minute on the minute (for as long as possible) perform 1 Front Squat (135/95).  Increase 1 rep each minute

Once you fail perform 10 Evil Wheels

Front Squat cleaned from ground