[Tuesday] 6.27.17 Shoulders + Death by Power Cleans and Row

PM
[A] Warm-up

[B] E2 min for 10 minutes
5 Push press + 2 Push jerks
Build to a heavy set

[C] Death by Power cleans (#155)
14+9

Rest for 2 minutes

[D] Death by cal row
19+19

[Monday] 6.26.17 Back Squats + Metcon

PM
[A] Warm-up

[B] Find 15 rep max on back squats
135, 185, 225, 245

[C] 15 min AMRAP
10, 20, 30, 40.....

KBS (#70)
Box Jumps
Wall Balls (#20)

197

[Friday] 6.23.17 Power Cleans + Metcon

PM
[A] Warm-up

[B] Find 1 rep heavy for today
Drew: 95, 135, 185, 205, 225, 235
Matt: 65, 75, 85, 95, 105

[C] 5 min AMRAP @ 80% of todays heavy power clean
Drew: (#185) 37
Matt: (#85) 30

[D] 3 min AMRAP
20 DL @ #185
Max box jumps (24")

Rest 3 minutes
x2 sets

Drew: 58, 64
Matt: (DL #95) 24, 41

[Thursday] 6.22.17 Snatch + Core

PM
[A] Warm-up

[B] Find heavy snatch
95, 115, 135, 155

Wrist is wrecked

[C] 8 min AMRAP @ 80% of todays snatch (#125)
20

[D] 5 min AMRAP
15 T2B
15 KBS (#53)

3 Rounds

Forearms were smoked. A lot harder than I expected

[Wednesday] 6.21.17 DT + Strict Press

PM
[A] Warm-up

[B] DT
12 Deadlifts (#155)
9 Hang power cleans  (#155)
6 S2OH (#155)

5:40

[C] Build to a 10 rep max- Strict Press
95, 105, 135

[D] Sotts- light
3x5 @ #65

[E] 3 Rounds for time
Run 3 laps
15 Ring dips
20 GHSU

12:45

Rest 2 minutes

[F] 2 mins- Find max UB DU
90

[Thursday] 6.8.17 DL + BP + Team Relay

PM
[A] Warm-up

[B] Find 1RM Deadlift

[C] Find 1RM Bench press
135, 185

Wrist cannot bare weight

[D] Team Relay
10 KB Press (#53)
Farmer carry 25 yards
10/side KB renegade row
Farmer carry 25 yards
Sprint 50 yards
x4

[Wednesday] 6.7.17 Team WoD

Lunch
[A] Ingram TABATA Workout

45 minutes of work

PM
[A] Warm-up

Team WoD- Partner switches between rounds

[B] 10 min AMRAP
5 Hang snatches (#95)
7 T2B
Run 1 lap

[C] 10 min AMRAP
10 KBS (#70)
10 DU
Run 1 lap

[D] 10 min AMRAP
5 Power cleans (#95)
7 Front squats
Run 1 lap

8+12/9+20/11+11

[Friday] 6.2.17 Crossfit Outer Banks- NC

CROSSFIT OUTER BANKS-NC

Crossfit Outer Banks

AM

[A] Warm-up

[B] 10 mins on AD @ Z1

[C] 5 min EMOM

6 Thrusters (#135)

[D] For Time:

100 Wall balls (#20)

75 Ab sit-ups

50 Cal row

25 Power snatches (#135)

17:59

[E] 16 min EMOM

4 Strict ring pull-ups

30 DU

30 second plank

30 second air squat pause at bottom holds

[F] 3 Round for work:

10 Side raises (#5)

10 Band pull apart

:30 second Hercules holds

[Tuesday] 6.6.17 Back Squat + Karen

PM
[A] Warm-up

[B] Find 1RM Back Squat
135, 225, 275, 315, 365, 385, 405

[C] Karen
150 Wall balls (#20)
6:03

[D] 2 Rounds NFT: 
10 Back extension @ (20X2)
Run 3 laps

[Monday] 6.5.17 Strict Press

PM
[A] Warm-up

[B] Find 1 RM- Strict Press
95, 115, 135, 155(x2)

Right wrist still hurt

[C] 5 min max HRPU
42

[D] 5 min max strict pull-ups
22