Emily working on deadlifts in today’s WOD.
Alternating OTM EMOM:
Repeat through for 5 rounds/15 min.
Record pullups/assistance, deadlift weight, DU for each round/total reps
Min 1: 5 strict pullups (challenge yourself with these, but NOT to failure)
Min 2: 5 Deadlifts @70-75%, no more than F:225#, M: 315#
Min 3: Max DU in 50 seconds. *Goal is 50 reps.
CrossFit friends, Paul W. and Ken, are working together to accomplish ‘Running Karen.’
2 person team WOD, running ‘Karen':
600m. Run (both partners run together) *scale run as needed for beginners/less conditioned.
150 Wall balls 14#-9’/20#-10′ (1 person working at a time, slit reps however)
A. 10-15 min: Handstand hold skill work: Scale to box/wall height that keeps position.
B. Reverse tabata, 10 on x 20 off x 8 rounds.
handstand position while pushing against wall, laying on ground.
Sat. June 6.
8a-10a Open Gym Only!
Sun. June 7.
See Facebook for Open Gym times
6:10p Softball Game
5:30a, 7a, 10a ONLY TODAY
1:30p-3:30p OPEN GYM
A. Back Squat 3×3 @ 75%.
B. Power Clean skill work.
C. EMOM x 10 min. Power Clean
*Work up to a moderate- heavy, with good position, power clean for the day.
Perform 1-2 power cleans EMOTM, adding weight ~EOM.
Chris working on ‘Annie’ in the large 6:15pm class.
A. Double-under skill work
50-40-30-20-10 reps for time:
Double-unders (2-1 ratio of SU-DU)
Ab- Mat Sit Ups