WOD

STRENGTH

Snatch Technique Work 5×1

CONDITIONING

“I’ve Got a Jar of Dirt”
15 Ring Muscle Ups
15 Front Squats (135/95)
25’ Front Rack Lunge (135/95)
9 Bar Muscle Ups
9 Shoulder to overhead (135/95)
25’ Overhead Lunge (135/95)

STRENGTH

Hang Clean + Jerk 3×2
1 Hang Clean + 1 Jerk, starting at 85% then building

CONDITIONING

Monica Geller Bing
Partner Throwdown Friday!!
4 Sets (1 Set every 4 Minutes)
25 Chest to Bar Pull Ups
4×25’ Shuttle Run
15 Thrusters (135/95)
*Split all reps as needed

CONDITIONING

The Chief, CrossFit Benchmark WOD
5 Sets, 3 Min AMRAP
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats
-Rest 1:00 b/t sets-

STRENGTH

Up to 4 Rounds
10 Barbell Bench Press @ moderate weight – maintain quality
10 Double DB Bench Press 1 and ½ Rep @ moderate weight – maintain quality
15 Flat Bench DB Chest Fly@ light weight – maintain control and quality
12 DB Preacher Curl (each side)@ light weight – maintain quality

STRENGTH

Strict Press & Push Press 3-2-1-1-1
3 Strict Press & 3 Push Press @ 60%
2 Strict Press & 2 Push Press @ 70%
1 Strict Press & 1 Push Press @ 80%, then building for last two sets

CONDITIONING

Joey aka Dr. Drake Ramoray
6 Sets:
10 Deadlifts (275/185)
10 Burpee Box Jump Overs (24/20)
-Rest 1 min b/t sets-

WELLNESS WEDNESDAY

𝐌𝐨𝐝𝐞𝐫𝐚𝐭𝐞 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞 (𝟑𝟎 𝐦𝐢𝐧𝐮𝐭𝐞𝐬 𝐩𝐞𝐫 𝐝𝐚𝐲 𝟓 𝐝𝐚𝐲𝐬 𝐩𝐞𝐫 𝐰𝐞𝐞𝐤) 𝐜𝐚𝐧 𝐢𝐧𝐜𝐫𝐞𝐚𝐬𝐞 𝐲𝐨𝐮𝐫 𝐥𝐢𝐟𝐞 𝐞𝐱𝐩𝐞𝐜𝐭𝐚𝐧𝐜𝐲 𝐛𝐲 𝟓 𝐲𝐞𝐚𝐫𝐬.

Here are a few ways to get moving for 30-minutes per day:
✅ Go for a walk (and listen to an audiobook)
✅ Go on a bike ride (and listen to your favorite music)
✅ Take a hike with friends and connect
✅ Go for a jog to clear your head
✅ Play sports (with your kids and enjoy some family time)
✅ Start a garden (and enjoy fresh produce)

𝑯𝒐𝒘 𝒅𝒐 𝒚𝒐𝒖 𝒔𝒕𝒂𝒚 𝒂𝒄𝒕𝒊𝒗𝒆 𝒐𝒖𝒕𝒔𝒊𝒅𝒆 𝒕𝒉𝒆 𝒈𝒚𝒎?

STRENGTH

Power Snatch + Snatch 3-2-2-2
2 Power Snatch + 1 Snatch @ 80%
1 Power Snatch + 1 Snatch @ 90%
1 Power Snatch + 1 Snatch @ 95%
1 Power Snatch + 1 Snatch @ 1RM

CONDITIONING

Chandler Bing
40/32 Cal Bike
42-30-18
Wall Balls (20/14)
Toes to Bar
40/32 Cal Bike
*sub 50/40 cal row or 500m run

STRENGTH

Deadlifts 5-3-1-1-1, starting at 75% and ending with 1RM

CONDITIONING

Ross and Rachel
AMRAP 9 Minutes
3-6-9-12….
Overhead Squat (115/75)
*30 Double Unders after each set of Overhead Squats

STRENGTH

1 Clean & 2 Jerk 3×3 @ 85-90% 1RM
-followed by-
Clean Pulls 3×3 @ 105% 1RM

CONDITIONING

500m Row ***Option to sub 400m Run or 30/24 Calorie Bike 
25 Thrusters (95/65)
150 Double Unders
25 Thrusters (95/65)
500m Row
***Partner option***
500m Row (each, at the same time)
45 Thrusters (95/65) (split as needed)
300 Double Unders (split as needed)
45 Thrusters (95/65) (split as needed)
500m Row (each, at the same time)

CONDITIONING

2 Rounds
10 Power Snatches (135/95)
10 Bar Muscle Ups
10 Strict Handstand Push Ups
-rest 90 seconds-
10 Power Clean and Jerks (135/95)
5/4 Rope Climbs
50’ Handstand Walk
-rest 3 minutes-

CORE

2-3 Rounds
15 Weighted GHD situps to parallel
10 Dip Support Leg Raise
10 Ab Wheels
15 Seated Oblique twists w/ med ball (each side)
30 yd Isolateral DB Farmers Carry (each side)