WODs for June 19th-24th 2017

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
As many reps as possible in 20 minutes of:
50/35kg clean and jerk, 15 reps
Rest exactly 2 minutes
60/45kg clean and jerk, 15 reps
Rest exactly 2 minutes
70/55kg clean and jerk, 15 reps
Rest exactly 2 minutes
80/65kg clean and jerk, 15 reps
Rest exactly 2 minutes
90/75kg clean and jerk, 15 reps
Rest exactly 2 minutes… etc
Post total number of reps completed to chalkboard/journals
*scale by beginning at a lighter weight and/or by increasing load by 5kg per set

Monday 5pm Olympic weightlifting specialty class
Snatch and overhead squats- continuing the month’s work
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
For time complete:
50 pull ups
500m row
50 push ups
500m row
35 pull ups
350m row
35 push ups
350m row
20 pull ups
200m row
20 push ups
200m row
Post time and scaling to chalkboard/journals

Tuesday 5pm Open Training Hour

Wednesday’s WOD at 7 and 9am and again at 4 and 6pm
Five rounds for time of:
50 double unders
45/30# DB hang squat clean, 15 reps
10 burpees with jump over both flat dumbbells
50 double unders
REST exactly 2 minutes
Post time, load, and scaling to chalkboard/journals

Wednesday 5pm “CrossFit Classics” Specialty Class
CrossFit Total
One hour to establish a 1RM press, back squat, deadlift

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Four rounds for time of:
4 Turkish get ups (50/35#)
45m walking lunge (50/35#DB goblet)- indoor “B” course
200m farmer carry (50/35#DB)
Post time and loads to journal/chalkboard

Thursday 5pm Open Training Hour

Friday’s WOD at 7 and 9am, again at 3 and 5pm
Push press, 3 reps
12 minute time limit to work up to a heavy set of 3
Post load to chalkboard/journal/PR board?
Compare to recent push press:
Feb 28 2017 3RM, Jan 19 5RM, July 20 2016 7×3, May 24 2016 7×3, March 2 2016-5×5, Dec 30 2015-7×3, Dec 12-1RM
-then-
Three rounds for time of:
400m run
15 deadlifts
10 front squats
Use same load as today’s 3RM push press
Post time and load to chalkboard/journal

Saturday Partner/BIG Group WOD at 9:30am