Specialty WODs 6/10-6/17

CFE
Sunday 6/10
“Sunday is for Conditioning! 2.0”

8 rounds at each station – 20 Seconds work/10 Seconds rest:
1. Wall Walks
2. Goblet Squats (24/16)
3. Plank Ups

Rest 2 minutes

8 rounds at each station – 20 seconds work/10 seconds rest:
1. Ring Rows
2. Dumbbell Push Press (50/35)
3. Tuck Ups

Rest 2 minutes

3 minute AMRAP:
Plate Ground to Overhead (45/25)

Rest 2 minutes

2 minute AMRAP:
Plate Ground to Overhead (45/25)

Note: Starting in June we are offering a different CFE workout on Sundays. For June, Sunday workouts will feature a “Tabata” interval protocol.

Wednesday 6/13
2014 CrossFit Games WOD
“Triple 3”
For time:
3000 m Row
300 Double Unders
3 mile Run

Compare to 6/8/17.

Functional Strength
Sunday 6/10 and Wednesday 6/13
“Courtesy of City Strongman”
Buy In: 1000 m Row
21-15-9 reps for time of:
Axle Deadlifts (155/105)
Wall balls (25/16)

OlyWOD
Sunday 6/10
Tall Snatch
3×3
Hang Snatch from Hip
3×3
Hang Snatch from Knee
3×3
Snatch
5×1

Wednesday 6/13
Deadlift + Clean Pull + Power Clean + Clean + Squat
10x(1+1+1+1+1)

Sunday 6/17
Muscle Snatch + Snatch Balance + Overhead Squat
4x(2+2+2)
Snatch + Snatch Balance
5x(2+2)
Back Squat
4×4