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Thursday, June 6th

June 6, 2019

Velocity: 5:15am

5 stations (50sec work:10 sec rest)

1.) 4 frog jumps + 4 DB curls

2.) 4 renegade DB rows + 4 plank jacks 

3.) 6 battle ropes + 2 up downs 

4.) 10 plate toe taps + 5 squat jacks

5.) 20 ab mat sit ups

 

REST 1 min, REPEAT 4x

 

Finisher:

Run 400m

30 WBs (20/14)

 

CrossFit class:

A. Strength:

 

E90 sec x 6

Snatch Complex:

1 squat snatch + 2 hang snatch+ 1 OHS 

**increase weight when you can, but work on form over weight

 

B. WOD:

 

AMRAP 5

8 WBS (20/14)

8 box dips

 

- rest 3 min -

 

AMRAP 6

5 burpee box jumps(24/20)

3 hang power cleans(115/85)

 

 

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