WOD 210606

Pull / Skill-

Kipping pull ups..

For beginners- Learning the Kip
For advanced- 5 sets of of 10-15 Kipping / Butterfly kipping


Metcon-

3 rounds of-
5 AMRAP / 2 Rest-
10 Sumo DLHP 50/30kg
8 HRPU
6 Lateral burpees
4 Front squats

WOD 210605

Metcon-

In couples-
21 AMRAP-
9 "Devil presses" 45/30kg
18 T2B
150 Meters Suitcase carry 32/20kg


Core-

100 Russian twists

WOD 210604

Lift-

Build Heavy set of-
1 Hang Power snatch
1 Power snatch


Metcon-

For time-
15-12-9-6-3 Hang Power snatch 42.5/30kg
2 Rounds of "Cindy" after every set

"Cindy"
5 Pull ups
10 Push ups
15 Air squats

WOD 210603

Squat-

Front squat- Build heavy set of 5 reps.


Metcon-

For time-
21-18-15-12-9-6-3
Thrusters 42.5/30kg
Chin ups

WOD 210602

Push-

Single DB press in Hollow- 5 X 10/10


Metcon-

3 sets of-
4 AMRAP-
10 DB snatch 30/20kg
10 T2B
2-4-6-8.. etc DB facing burpees

Rest 90 seconds between sets.


CrossFit Endurance-

Capacity
5 Rounds of-
12 T2B
16 Box jump overs
20 Wall balls
– Rest 90 seconds
– Goal- Go unbroken

WOD 210601

Pull-

5 sets- Every 90 seconds- 2 legless rope climbs
5 sets- 5 Eccentric Australian pull ups


Metcon-

For time-
25-20-15-10-5
American KBS 32/20kg
Box Jumps


Weightlifting Class-

1) Build Heavy Muscle snatch + Pause OHS

2) 5 sets of- 1 power snatch + 1 low pwr snatch + 1 sqt snatch
– 3 seconds pause at reception for all.

3) EMOM 12-
Odd- 1 Squat snatch + 1 OHS
Even- 2 Positions Power snatch (Knees, Pocket)

4) Heaving snatch balance 3×3, Snatch balance 3×3