June 2017

A. Push Press: 7 – 7 – 5 – 5 – 3 – 4 B. 5 – 7 – 9 – 11 – 9 – 7 – 5 Reps For Time of: -Hang Squat Cleans 135/95 RX+ 155/105 MRX 95/65 -Box Jumps 24/20″ RX+ 30/24″ MRX 20/18″ C. Core, Squat & Shoulder Development: – 1min […]

For Total Reps 2min AMRAP: -200m Run or Row or 0.5km A Bike -5 Deadlifts 255/175 RX+ 315/215 MRX 205/135 -Max C2B or Ring/Bar MUs Rest 2min 2min AMRAP: -5 Deadlifts -200m Run or Row or 0.5km A Bike -Max HSPU or Wall Walks Rest 2min 2min AMRAP: -200m Run or Row or 0.5km A Bike -5 Deadlifts 255/175 RX+ 315/215 MRX 205/135

Clean & Jerks E2MOM -3 TnG Power Cleans to 3 Jerks -3 TnG Power Clean & Jerks -2 TnG Power Cleans to 2 Jerks -2 Tng Power Clean & Jerks -1 Power Clean & Jerk -1 Power Clean & Jerk 3 RFT: (13min cap) -21 WallBalls 20/14lbs 10/9” MRX 20/10 9′ -15 Pull-Ups -9 Clean & Jerks 115/80 “You

Snatch Clusters E2MOM -1 Power Snatch to 1 Hang Squat Snatch -1 Squat Snatch to 1 Hang Power Snatch -1 Power Snatch to 1 Hang Squat Snatch -1 Squat Snatch to 1 Hang Power Snatch -1 Power Snatch to 1 Hang Squat Snatch -1 Squat Snatch to 1 Hang Power Snatch -1 Hang Squat Snatch -1

Max Out Moment – Bench Press 5-3-1-1-1 E2:30MOM – Deadlift 5-3-1-1-1 E2:30MOM 6min AMRAP: -36 Doubles -12/10 Hand Release Push-Ups -6 Deadlifts 225/155 Core & Grip Development – 1min L-sit Hold (rings/parallettes/floor) – 100m Plate/Pinch Grip Carry Straight to – 200m Farmers Walk with Dumbbells or KettleBells Use a heavy weight -1min Low Plank Hold Click here to sign up

Max Out Moment – Split Jerk or Strict Press 3-1-1-1-1 **Athletes Choice – Back Squat or Front Squat 3-1-1-1-1 **Athletes choice For Time: (12min cap) -400m Run – 20 KB Goblet Squats 24/16kgs RX+ 32/24 MRX 20/12 -400m Row -20 KBS -200m Run -10 Goblet Squats -200m Row -10 KBS Click here to sign up for Catered Fit!

In 10min build up to a tough 3 RM Deadlift (start with empty bar) Spend 5 min working on HSPU technique and speed “DIANE” 21-15-9 reps for time of: -Deadlifts 225/155lbs MRX 185/125 -HSPU MRX 2/4″ rise Click here to sign up for Catered Fit! Delivered daily to CFHSV! Once you sign up, you will

Squat Snatch 2 reps EMOM x 3min – Rest 2min/add wt – 1 rep EMOM x 3min – Rest 2min/add wt – 1 rep EMOM x 3min 13min AMRAP: – 3 Bar MUs or 3 Burpee Pull-Ups – Squat Snatch (see chart below for wt/reps) – 9 T2B – 6 Bar Facing Burpees – Hang Squat Snatch Snatch

“NICOLE” 20min AMRAP: – Run 400meters – Max Rep Pull-Ups (once you come off bar have to run 400m) Score is total Pull-ups completed in 20min Core Development 1-2rds NOT for Time: -15 Side/Twist WallBall Throws and Catch Left side -15 V-Ups -15 Side/Twist WallBall Throws and Catch Right side -15 V-Ups -15 Hip Extensions CFHSV Running & Endurance WOD: 600m

Bench Press = 10 – 5 – 20 – 5 E3MOM 2min AMRAP: -Run or Row 200m or 0.5km A Bike -Max Hand Release Push-Ups Rest 2min 2min AMRAP: -Row or Run 200m or 0.5km A Bike -Max Box Jumps 24/20 RX+ 30/24 Rest 2min 3min AMRAP: -10 Box Jumps -Run or Row 200m or 0.5km A Bike -Max Hand Release