070620 Wednesday

0600 Boot Camp

W/U
WOD
Same as 070619 1830 Boot Camp

Time: 30:16


0700 Mishmash
(070619 CrossFit Class WOD)

W/U:
3711
30/20/30
Burgener w/PVC/Training/O-Bar (1 Set Each)

Equipment Requirements:
O-Bar
Rings

Skills:
Clean
High Hang
Knees
Floor
Ring Dip
STD
Jumping

WOD:
Hang Power Clean #115/#75
Ring Dip
21-15-9
For Time

Warm Down:
AbMat: 100


1730 Boot Camp

W/U:
3711
30/20/30

Equipment Requirements:
Kettlebell
Plyo Box
Dynamax Balls (2)
Abmat

Skills:
Sumo Dead Lift High Pull
Knees to Elbows
Box Jump
Abmat Crunch
Wall Ball

WOD:
SDLHP: 12 (Blue KB)
Knees to Elbows: 12
Box Jump: 12 (24" Box)
Abmat Crunch: 30
Wall Ball: 12 (14#)
Run 400 Yards
3 rounds for time.

Time: 16:21

Warm Down:
3711


1830 O-Lifting

Warm Up:
Row 1000M

Equipment Requirements:
PVC
Training Bar
O-Bar

Skills: (Repeat Each with PVC/Training Bar/O-Bar 3 reps each)
Dip Drive
Dip Drive Elbows High and Outside
Muscle Snatch
Overhead Squat
Sostz Press
Jump to Land – Bar Overhead
Jump to Land (OHS)

Skill Transfer (Repeat Each with PVC/Training Bar/O-Bar 3 reps each):
Snatch
Pressing Snatch Balance
Heave Snatch Balance
Snatch Balance
Clean and Jerk

Push Press – Behind the Neck
Push Jerk – Behind the Neck
Split Jerk – Behind the Neck
Push Press
Push Jerk
Split Jerk

Shoulder Press CL/SN Grip
Overhead Squat
Snatch
Front Squat
Clean and Jerk
Back Squat

WOD:
Shoulder Press: Clean Grip 5 x 5 (55 lbs)
Shoulder Press: Snatch Grip 5 x 5 (55 lbs)
Front Squat: 5 x 5 (95 lbs)

Warm Down:
GHD 15/15 x3