June 2021

1 Power Snatch to 1 Hang Power Snatch E2MOM x 3 sets1 Power Snatch E2MOM x 3 sets1 Hang Power Snatch E2MOM x 3 sets 3min AMRAP:6 Power Snatch 95/65 RX+115/75 MRX 75/55 6 Box Jumps 24/20 RX+ 30/24 MRX Step-Up ok rest 3 minutes 3min AMRAP:6 Hang Power Snatch6 Burpee Box Jump Over rest […]

15min to Achieve a Max Distance Handstand Walk MainSite WOD 5 x 3min AMRAP: 200m Run with WallBall 20/14lbs MRX 20/10 Max Reps WallBall Shots 10/9’ MRX 9’ Rest 1min after each Round Core Challenge (straight through no stopping) 1min Bar Hang w/knee tuck1min High Plank Hold1min Hollow Hold 1min Low Plank Hold ********************************************************************* 4th

15min to Achieve a 5 RM Hang Clean 6min AMRAP: 3 Muscle-Ups (ring or bar) MRX 3 Chest to Bar6 Barbell Push-ups MRX Push-ups9 Hang Cleans 95/65 RX+115/75 MRX 75/55 Rest 3min 6min AMRAP: 9 Hang Clean6 Over Bar Burpees1 Rope Climb 15 MRX 10’*Athletes Choice on which AMRAP to Start* Stretching & Flexibility Development

10min to Achieve a 10 RM Strict Press For Time: (20min cap) 20 Burpee Box Jumps Then 5 – 10 – 15 – 20 Reps of: Deadlifts 20 – 15 – 10 – 5 Reps of: Handstand Push-Ups MRX 2/4” Rise Then 40 Box Jumps *Barbell = 185/125 RX+225/155 MRX 135/95lbs *Box Heights = 24/20” RX+30/24”

“Aerobic Annie” by DB For Time: (30min cap) 500m Row or 1.2km Bike50 Double Unders50 Military Anchored Sit-ups RX+ 50 GHD 400m Run or 1km Bike40 Double Unders40 Military Anchored Sit-ups RX+ 40 GHD 300m Row or 0.75km Bike30 Double Unders30 Military Anchored Sit-ups RX+ 30 GHD 200m Run or 0.5km Bike20 Double Unders20 Military Anchored Sit-ups RX+ 20 GHD 100m Row or 0.25km Bike10 Double

15min to Achieve a 1 RM DeadLift 7min AMRAP: 14 Calorie Row or Bike7 Deadlifts4 Over the Bar Burpees Rest 3min 7min AMRAP: 14 Calorie Row or Bike14 Russian Kettlebell Swings4 Over the Kettlebell Burpees Barbell = 315/215 RX+385/245 MRX 255/175lbs Kettlebell = 24/16kgs RX+32/24 MRX20/12 *Athletes Choice on which AMRAP to Start* Core & Grip Development -20 Reverse

15min to Achieve a Max Height Box Jump “An AMRAP Chipper” by DB 3min AMRAP: 12 WallBall Shots 20/14lbs to 10/9’ MRX 20/10 to 9’ 6 Wallball Sit-Ups Rest 2min 3min AMRAP: 6 Overhead Squats 115/75 MRX 75/55 12 Pull-Ups MRX Ring Rows Rest 2min 3min AMRAP: 12 Hang Power Cleans12 Barbell Push-Ups MRX Push-ups

Push Jerk E2MOM 3 – 3 – 2 – 2 – 1 – 1 – 1 For Time: (13min cap)10 Strict Press 95/65 RX+135/95 MRX 75/55 50 Double Unders 20 Push Press 50 Double Unders 30 Push Jerk 50 Double Unders Core & Shoulder Development 25 Front Rack Sotts Press25 Hollow Rocks25 Evil Wheels2x15sec Back Bridge/ArchSpend

20min to Achieve a 20 RM Back Squat For Time: (14min cap) 200m Run /Row or 0.5km Bike Then 2 – 4 – 6 – 8 – 10 Reps of: Hang Squat Cleans 20 – 18 – 16 – 14 – 12 Reps of: Toes to Bar Then 200m Run /Row or 0.5km Bike Barbell = 115/75 RX+155/105 MRX 75/55lbs

Happy Father’s Day CrossFit Huntsville! All classes canceled today.