June 2020

Push Jerk Build Up E3MOM 5 x 3 **Building Up to a 3RM** 12min AMRAP: 5 Handstand Push-Ups RX+ Strict MRX 2/4″ Rise 10 Dips RX+ Strict (ring or bar)15 Barbell Push-Ups MRX Push-Ups 20 Shoulder to Overhead 75/55 RX+ 95/65 MRX 55/45lbs 50 Double Unders REST 2min For Time: 50 Double Unders 20 Shoulder […]

Snatch Training E2MOM 3 Power Snatch to 3 Overhead Squats – 3 Squat Snatch3 Hang Squat Snatch – 2 Power Snatch to 2 Overhead Squats 2 Squat Snatch – 2 Hang Squat Snatch – 1 Power Snatch to 1 Overhead Squat – 1 Squat Snatch – 1 Hang Squat Snatch 9min AMRAP: 1 Power Snatch

Deadlift Max E3MOM5 to 10 – 3 to 5 – 1 to 2 – 1 – 1 – 1 For Time: 600m Row/Run or 1.5km Assault Bike 50 Russian Kettlebell Swings40 Toes to Bar30 Deadlifts 155/105lbs20 Hang Power Cleans10 Front Squats5 Shoulder to Overhead4 Front Squats3 Deadlifts2 Hang Power Clean1 Shoulder to Overhead Core Development 15 Barbell

HERO WOD “COLLIN” 6 Rounds For Time: 400m Sandbag/KettleBell Carry 50/35lbs 24/16kgs MRX 20/12kgs 12 Push Press 115/75 MRX 75/5512 Box Jumps 24/20″ MRX 20/1812 Sumo Deadlift High Pull 95/65 MRX 75/55 *The Hero WOD calls for 115/75 and 95/65. The athlete will need to slide weights on and off or pick one weight like

“A CrossFitter’s Climb” by DB 3min AMRAP: 7 Hang Power Snatch 115/75 RX+135/95 MRX 95/65 7 Toes to Bar Rest 2min / Add Weight 3min AMRAP: 7 Shoulder to Overhead 135/95 RX+155/105 MRX 115/75 14 Air Squats Rest 2min / Add Weight 3min AMRAP: 7 Hang Power Clean 155/105 RX+ 185/125 MRX 115/75 7 Barbell

Hang Squat Clean E2MOM 3 – 3 – 2 – 2 – 1 – 1 – 1 4 Rounds For Time:200m Run/Row or 0.5km Assault Bike21 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ 15 Pull-Ups9 Hang Squat Clean 135/95 RX+155/105 MRX 95/65 6min Isometric EMOM Challenge Min 1 = Handstand HoldMin 2 = Iron Chair

Split Jerk E2MOM 3 – 3 – 2 – 2 – 1 – 1 – 1 For Time:25 Strict Press 75/55 RX+ 95/65 MRX 55/35 800m Run or Row or 2km Assault Bike25 Push Press 95/65 RX+ 115/75 MRX 75/55 800m Row or Run or 2km Assault Bike25 Push Jerk 115/75 RX+135/95 MRX 95/65 800m Run or Row or 2km Assault Bike25 Split Jerk (alt feet) 135/95

Bench Press Max E3MOM 5 to 10 – 3 to 5 – 1 to 2 – 1 – 1 – 1 HERO WOD “JT” 21-15-9 Rounds For Time: Handstand Push-Ups MRX 2/4″ RiseRing Dips MRX Bar DipsPush-Ups In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed

Happy Father’s Day CFHSV! All classes canceled. Have a wonderful Father’s Day!

Thrusters & Weighted Pull-ups E2MOM 3 Thrusters – 2 Thrusters – 1 Thruster – 1 Thruster 3 Weighted Pull-Ups – 2 Weighted Pull-Ups – 1 Weighted Pull-Up – 1 Weighted Pull-Up “For Our Father!” by DB For Time: 400m Run /Row or 1km Assault Bike50 Thrusters 95/65 RX+ 115/75 MRX 75/55 50 Pull-Ups RX+ Chest to Bar