A. STRENGTH
4 Rounds Barbell Complex : (12 Minutes)
5 Deadlift
5 Hang Power CleanScoring: Weight (higher is better)
B. WOD
AMRAP 10 :
10 Power Cleans (95/135)
5 (1 Pull Up+ 1 TTB)Scoring: Not Scored
A. STRENGTH
B. WOD
June 24, 2022 – CrossFit for Health
A. Pistol skill
1.1 Pistol skill progression (10 Mintues)
1.2 Pistol practice
– Pistol (30sec/side)
– Hanging L-Sit (30sec)
rest 30 sec/ 5 setScoring: Not Scored
B. WOD
On a 18:00 minute clock:
4:00 Shuttle run for distance
1:00 burpees
1:00 v-ups
3:00 Shuttle run for distance
1:00 push-ups
1:00 v-ups
2:00 Shuttle run for distance
1:00 burpees
1:00 v-ups
1:00 Shuttle run for distance
1:00 push-ups
1:00 v-upsScoring: Not Scored
June 23, 2022 – CrossFit for Health
A. STRENGTH
Shoulder to Overhead Cycling (3 Rounds for weight)
For Load:
15-12-9 Unbroken Shoulder to OverheadScoring: Not Scored
B. Metcon
21-15-9:
Wallballs
Box Jumps
200 Meter Farmers Carry
Box: (24″/20″) NO REBOUNDING
Wallball: 20 / 14 lb to 10/9ft.
Dumbbells: 50 / 35 lb’sScoring: Not Scored
June 22, 2022 – CrossFit for Health
A. STRENGTH
Death by Power Snatch : For Total Reps
Minute 1: 1 Power Snatch (135/95)
Minute 2: 2 Power Snatches
Minute 3: 3 Power Snatches
…
Add 1 Power Snatch Every MinuteScoring: Not Scored
B. "Helen" [TRAIN/COMPETE]
3 Rounds For Time:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups
*Score = Time it takes to complete the workoutScoring: Not Scored
June 21, 2022 – CrossFit for Health
A. STRENGTH
Every 2:00 x 5 Sets :
5 Push Press
Scoring: Weight (higher is better)
B. "The Great Outdoors"
For Time:
10 Push Press
10 Front Squats
100 Meter Run
9 Push Press
9 Front Squats
100 Meter Run
…
1 Push Press
1 Front Squat
100 Meter Run
Barbell: (95/65)
*Score=Time it takeScoring: Not Scored
June 20, 2022 – CrossFit for Health
A. STRENGTH
Clean Complex : Build To Heavy Complex (For Load)
1 Power Clean
1 Squat Clean
* Time Cap : 10 MintuesScoring: Not Scored
B. "Doce"
3 Rounds x AMRAP 4:
27/21 Cal Row or 21/15 Cal Bike or 300 Meter Run
21 Power Cleans
15 Burpee Box Jumps
Rest 4 Minutes Between Rounds
Round 1: (135/95)
Round 2: (115/85)
Round 3: (95/65)Scoring: Not Scored
June 18, 2022 – CrossFit for Health
A. STRENGTH
High Hang Squat Snatch + Hang Squat Squat Snatch
Every 2:00, 7 Sets
2+2, x 3 Sets @ 60%
2+1, x 2 Sets @ 65%
1+2, x 2 Sets @ 70%Scoring: Not Scored
B. WOD
42-30-18 reps for time of :
Alt DB Snatch (50/35)
Double underScoring: Not Scored
June 17, 2022 – CrossFit for Health
A. Weighted Strict Pull-up
Build to 1RM
Time Cap : 10 MintuesScoring: Not Scored
B. MINI MURPH
For Time :
400 Meter Run
Then, 4 Rounds of :
10 Pull Up
15 Push Up
20 Air SQ
Then, Complete :
400 Meter Run
*Time Cap : 25 MintuesScoring: Not Scored
June 16, 2022 – CrossFit for Health
A. STRENGTH
DEADLIFT :
Build to Heavy Set of 3
Then…
3×3 @ 80% of 1 RM (rep x sets)Scoring: Not Scored
B. Giddy Up (AMRAP – Rounds and Reps)
AMRAP 15:
1 Deadlift
1 Burpee Over DB
1 Dumbbell Thruster
2 Deadlifts
2 Burpee Over DB
2 Dumbbell Thrusters
…
[Add 1 Rep Every Round]
Dumbbells: 50 / 35 lb’sScoring: Not Scored
June 15, 2022 – CrossFit for Health
A. STRENGTH (Focus)
10 x 4 sets : (Superset)
Floor Press
Bent Over Row
*No Build weightScoring: Not Scored
B. Cement Shoes
On the 3:00 x 7 Rounds:
400 Meter Run
1 Unbroken Set of Toes to Bar
*Score: Enter 7 Sets Of Toes To Bar Reps. Overall Score Is Total Reps.Scoring: Not Scored