Workout: Monday 06/26/2017

Level 1

E3MOM for 27 minutes
1st 3 minutes: 400m Run
2nd 3 minutes: 1 Power Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Jerk 155#/105#
3rd 3 minutes: 30 Double Unders + 10 Pull Ups + 10 Burpees
Post Rx or rounds completed.

Extra Credit:
3:00 Ring Plank Holds
2:00 Hanging L Sit Holds
Accumulate time at each.

Level 2

EMOM for 10 minutes
1 Pause Snatch (at knee) + 1 Overhead Squat
+
5 Rounds
5 Bench Press 185#/125#
10 Strict Pull Ups
15 GHD Sit Ups
30 Unbroken Double Unders w/ Zeus
Post load and time.

CrossFit Old School

AMRAP in 30 minutes
600m Run
10 Clean and Jerks 95#/65#
10 Push Ups
10 Toes to Bar
20 Back Squats
Post rounds completed plus reps.

Workout: Saturday 06/24/2017

21 – 15 – 9
Power Snatches 95#/65#
Pull Ups
Box Jumps 24″/20″
+
1500m Row
+
30 Overhead Squats
+
21 – 15 – 9
Push Press
Split Squat Jumps (R+L=1)
+
1200m Run
Post time.

Workout: Friday 06/23/2017

Level 1

Complete the following in any order and partition workload out as desired.
50 Deadlifts 135#/95#
50 Toes to Bar
400m Overhead Plate Carry 45#/35#
50 GHD Sit Ups
50 Strict Step Ups 24″/20″
50 Calorie Row
50/30 Push Ups
Post time.

Level 2

” Jason ”
100 Squats
5 Muscle UPs
75 Squats
10 Muscle Ups
50 Squats
15 Muscle UPs
25 Squats
20 Muscle Ups
Post time.

Copyright © Crossfit East County 2016