June 10 – June 15, 2019


Monday: 6 Min to find 1 Rep Max Hang Clean
Rest 2 Min then- WOD:
25 M Lunge
175 M Run
2 (15′) Rope Climbs
5R4T

Tuesday: WOD: “Chrissy”
500m Row
12 Deadlifts – Bodyweight
21 Burpees
3R4T

Wednesday: Strength: OddMin: 5 FRONT SQUATS Even Min: 6 HSPU
WOD: ” BERTHA”
1 Thruster, 2 Lunges
2 Thruster, 4 Lunges
EMOM until you can complete in that minute.
Max effort x 2

Thursday: 10 min to find 1 rep max: WT Pull Up, Shoulder Press, Max Plate Jump
WOD: “MoCrossFit”
10 Pullups ; 10m Sled Push; 10 KBS
20 Double unders; 10 Deadlifts
12 min AMRAP

Friday: WOD:
500 m row
3 min rest
4 rounds/average time

Saturday: WOD: 15-12-9-6-3
Bench Press, Box Jumps, MB Situps
400 M Run between sets (4 total)

       

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CrossFit Journal: The Performance-Based Lifestyle Resource
Cross Fit XLR8
202 Hwy 35
Gregory, TX 78359
361-444-3316