Workouts for 6/11-6/16/2018

Monday, June 11

STRENGTH/SKILL

A. 3x8 Back Squat @ 70% of 2RM

B. Accumulate 3 mins of ring support hold

CONDITIONING

12 Min AMRAP:
    3 Power Cleans (135/95#)
    5 Toes-to-Bar
    7 Box Jumps (24/20")


Tuesday, June 12

STRENGTH/SKILL

A. 3x8 Strict Press @ 70% of 2RM

B. Accumulate 20 max height pullups

CONDITIONING

30-20-10:
    Walking Lunges (45/25#)
    Slam Balls (40/30#)


Wednesday, June 13

STRENGTH/SKILL

A. 10 Min Snatch Review & Practice

B. 10 Min to Find 1RM of:
    1 Snatch Deadlift + 1 Squat Snatch

CONDITIONING

3 Rounds (1 min work, 30 sec rest):
    Sandbag shouldering (60/40#)
    Sandbag cleans
    Sandbag Zercher squat


Thursday, June 14

STRENGTH

A. 3x8 Deadlift @ 70% of 2RM

B. 5 Sets of:
       30s Hollow Hold
       30s Arch Hold

CONDITIONING

5 Rounds for Time:
    30 Double Unders
    10 Ring Push-Ups
    30 Single Unders
    10 Situps


Friday, June 15

STRENGTH/SKILL

3x8 Front Squat @ 70% of 2RM

CONDITIONING

13 Min AMRAP:
    400m Row
    30 Wallballs (20/14#)
    3 Rope Climbs


Saturday, June 16

STRENGTH/SKILL

Review Pistol Progressions

CONDITIONING

CrossFit Mainsite 20180611, Maggie w/a Buddy:
5 Rounds for Time:
    20 HS Push-Ups
    40 Pull-Ups
    60 single-leg squats, alternating legs