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CrossFit Workout of the day

You choose the day. We choose the work out. 

Monthly Ab Challenge: 200 sit ups with a partner 'resting" partner must hold a hollow

Monday 6/17

A.
8min EMOM
5 Front Squats @ 70%
B.
For Time
15-10-5
Deadlifts 225/155lb
300m run after every set of DL
Into
5 Wall Walks
Into
5-10-15
Deadlifts 225/155lb
300m run after each set

Tuesday 6/18

A.
8 Clean Complexes @65% of 1RM Clean
1 Clean DL + 1 Power Clean + 1 High Hang Clean
B.
2 Sets
4min AMRAP
12 Front Squats 95/65lb
8 Burpees Over the Bar
1:30 rest
4min AMRAP
12/10 Cal Row
8 Box Jump Overs
1:30min rest

Wednesday 6/19

A.
5 Sets For Quality
4 Back Squats @75% of 1RM
12 KB Goblet Banded Spanish Squats
B.
12min EMOM
Odd : 45 sec Max Cal Bike
Even : 5 TnG Cleans @ 60-65% of 1RM Clean

Thursday 6/20

A.
AMRAP in 20min
200m Farmer Carry 53/35s
20 American KB Swing 53/35
20 Box Jump Overs
20 V-Ups
20 Wall Balls 20/14lb

B. 

12 minutes to 1 RM Squat Clean

Friday 6/21

A.
10min EMOM
1 Snatch Complex
1 Snatch Pull + 1 Above Knee Hang Snatch + 1 OHS 70-75% of 1RM Snatch
B.
For Time
10 Rounds
4 Snatch Grip DL
3 Hang Power Snatch
2 OHS
Pick your poison and keep the same weight across 

Saturday 6/22

A.
Team of 2
For Time
50 Cal Row
50 T2B
40 Cal Row
40 Double Front Rack Reverse Lunges 2 x 50/35s
30 Cal Row
30 Double DB Box Step Ups 2 x 50/35s
20 Cal Row
20 Double DB Thrusters 2 x 50/35s

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