June 3 – June 8, 2019


Monday: WOD:
2 rounds of : 10 snatches (115/75)
12 burpees
then 2 rounds of 10 snatches (75/55)
12 burpees
12 min amrap

Tuesday: WOD:
10 – 1 Reps of:
Deadlift (275/185)
Bench Press (155/105)
Squat Clean (135/95)

Wednesday: Wod:
30 HSPU/30 TTB
30 Cal Row/ 30 DB Box Step overs
30′ rt arm db lunge/30′ lt arm db lunge
17 Min time cap

Thursday: WOD:
5 CTB Pull Ups
1 Min HS Hold
20 pistols
13 Min AMRAP

Friday: WOD:
4 rope climbs
16 thursters (135/85)
3 rope climbs
12 thrusters
2 rope climbs
8 thusters
14 min time cap

Saturday: WOD:
Row (2k/1.6 k)
200 double unders
1.5 mile run

       

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