Wednesday 6.22.2016

Barbell conditioning – with a
running clock
9 rds – EMOM – 1 PC @ 75% 1RM
At 12:00 min
9 rds – EMOM – 1 PS @75%
At 25:00 min
4 rds of 20 unbroken deadlift
(225/155 lb)

Conditioning
Preset rower WOD
– Select Workout
– Custom List
– v1.40/20r…9
= 9 rds of 1:40 work, 0:20 rest
with 2 min rest after rd 5

Monday, 6.13.2016

10 rds – EMOM – 1 squat snatch
8×2 snatch pulls from below the
knee
Squat – 5 x 2 reps

Conditioning
Barbara
5 RFT
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Rest 3:00 min between rds

This weeks programming comes from Crossfit Competitor’s Training.

Changing lives with quality functional fitness