Workout of the Day

barbell complex : build to 65-70% of max clean & jerk

4 sets : every 2:30

• 2 cleans (tough n go)
• 2 front squat
• 2 jerks

for time (18-min)

• 30/25 cal bike
• 12 front squat (135/95)
• 12 shoulder to overhead (135/95)
• 20/15 cal bike
• 9 front squat (155/105)
• 9 shoulder to overhead (155/105)
• 10/8 cal bike
• 6 front squat (185/125)
• 6 shoulder to overhead (185/125)

10 rounds : e3mom

• 7 kb sdhp
• 7 goblet squats
• 7 kb swings
• 7 burpees
• 100m run

“Eva Strong”

5 Rounds for time w/ partner

• 24 double-unders (each)
• 19 toes to bar – (split)
• 2 clean and jerks 205/135 – (split)
• 400m Run (together)

Eva Mireles was a member of Shotgun CrossFit and a nine-time participant in the CrossFit Open. She died on Tuesday, May 24, 2022, while shielding her fourth-grade students from a gunman at Robb Elementary School in Uvalde, Texas

 

“Girls of Summer”

“Jackie”

for time (16-min)

• 1000m row
• 50 thrusters (45/35)
• 30 pull ups

 

after you recover, complete the following

• 3 x 10 : single arm db row (each arm)
• 3 x 10 : single arm DB press
• 3 x 15: bent over lat raise

bench press : 5 x 5 @ 60-70% or 1rm

5 rounds : e2mom

1. 10 burpee box jump overs (24/20)
2. 20 alternating arm db snatch (50/35)
3. 200m run

back squat : 5 x 5 @ 70%

OR

ohs : 5 x 5 @ 30-40% of 1rm snatch

6 rounds (20-min)

• 20/15 cal row
• 15 wall ball
• 10 t2b

barbell complex – build to 60-65% of max snatch

4 sets : every 2:30

• 2 snatch liftoff (to power position)
• 2 hang snatch
• 2 ohs

10-min amrap

• 40 double unders
• 7 hang snatch (95/65)

Summer Strength Cycle Week 1

barbell complex : build to 60-65% of max clean & jerk

4 sets : every 2:30

• 2 hang cleans
• 2 front squat
• 2 jerks

complete set without dropping the bar

for time (18-min)

• 30/25 cal bike
• 10 thrusters (95/65)
• 10 pull ups
• 20/15 cal bike
• 15 thrusters
• 15 pull ups
• 10/8 cal bike
• 20 thrusters
• 20 pull ups

FATHERS DAY PUMP

10 rounds : EMOM

1. 10/8 cal bike (ARMS ONLY)
2. 12 skill crushers
3. 14 sit ups
4. 18 alternating arm bicep curls

4 rounds w/parnter

• 120 double unders
• 60 db hang clean & jerks (50/35)
• 30 hspu

barbell complex (15-min)

• 1 clean
• 1 hang squat clean
• 1 jerk

for time (16-min)

50 hang squat clean thrusters (95/65)

• anytime bar is dropped, run 200m
• workout starts with run

bench press

• 2 x 8 : light
• 2 x 6 : moderate
• 2 x 4 : challenging

20-min amrap

• 500m row
• 20 push ups
• 10 strict pull ups