Weightlifting:

EOMOM: Clean @ 90% (5x2)

These do NOT need to be TNG. But try to re-set quickly (& properly). If you are feeling beat up, do 90% Working 1RM.

WOD:

“CrossFit.com 180409”

“Lynne” 

5 Rounds:

ME Bench Press (BW)

ME Pull Ups

You should be able to get 10+ reps of each movement. Rest as needed after the pull ups to continue to get big sets.

WOD:

5-10-15x

Back Squat (225/155#)

Box Jumps (24/20″)

Row (Double Calories: 10-20-30)

DEL:

EMOM: (10x4) Waiter Hold w/Slam Ball (30/20#)

(Standing to Reverse Lunge to Kneeling & Back Up)

Alternate Arms per Set (5x4 per Arm).

Recovery:

ROMWOD

Weightlifting: 

EOMOM: Snatch @ 90% (5x2)

These do NOT need to be TNG. But try to re-set quickly (& properly). If you are feeling beat up, do 90% Working 1RM.

WOD: 

4 Rounds:

3AMRAP:

6x Ring Push Ups

7x TTB

8x Pistols (Alternating)

1 Minute Rest Between AMRAPs.

MEL: 

Deadlift APRE6 (Week 3)

WOD:

4 Rounds:

100M Double Plate Pinch Carry (25#)*

8x Renegade ManMakers (35/25#DBs)

6x L-Pull Ups

*Carry inside is 8x 40FT (Length of the Gym).

DEL:

Hammie Pull Office Chair Races!!

10min Round Robin

WOD:

Minutes 0-10

1mile Run

Minutes 10-15

3RM TnG Power Clean

Minutes 15-20

ME Ring Dips

MEU:

Push Press APRE6 Week 1

WOD:

20min EMOM

Even- 10 Front Rack Step Ups 75/55#

Odd- 10 T2B

Weightlifting:

Clean

80% x 3 x 5 EOMOM

WOD:

12min EMOM

6 OHS from Rack 135/95#

ME HS Hold (up to 30secs)

WOD:

15min AMRAP

150m Run

12 KB Swings 32/24kg

3 Muscle Ups

Recovery:

20min ROMWOD

Weightlifting:

Snatch

80% x 3 x 5 EOMOM

WOD:

“CrossFit.com 180320”

7min AMRAP

15cal Row

15 Push-ups

MEL:

Deadlift APRE6 Week 2

WOD:

6 Rounds

6 Push Press 135/95#

12 Box Jumps 24/20”

6 Pullup + T2B