RUN MBC
No lifting shoes today, Andrew! You’ll need some running shoes or some softer training shoes for 1.5 miles you’ll be running.
ARTICLES
+ F*ck Burpees – Josh Wood
CrossFit WOD for Wednesday 6/6
push press 3-3-2-2-1-1
3 rounds for time:
50 medicine ball cleans, 20/14lbs
800m run
Post times to whiteboard!
Olympic Weightlifting WOD – Week 2/3, Day 2/3
BtK HANG SNATCH + SNATCH 85 / 1 (2)
PAUSE-above-KNEE SNATCH PULL 105 / 2 (3)
BACK SQUAT 80 / 5 (3)
Accessories
senders 3×5-8
single leg hip ext 3×8/side
kettlebell z-press 3×8
Powerlifting WOD – Week 2/3, Day 2/3
4×8 mb throws
BENCH 55/5, 62.5/5, 67.5/3 (10)
back ext 3×10
front raise 3×10
bent-over row 4×10
dips 4×12+
Kettlebell WOD
**3 rounds, 5 reps each**
– goblet squat
– cossack squat
– bent over row, left
– bent over row, right
– pull up
**2 times through**
– 15 Banded KB swings
– 15 Partner KB swings
– 15 deadlift left/right
– 15 dead cleans left/right
– 15 wall facing cleans
**4 sets with light to med bell**
– 8 one arm clean right
– 8 one arm clean left
– 16 alternating dead cleans
**4 sets with heavier bell**
– 4 one arm clean right
– 4 one arm clean left
– 8 alternating dead cleans
Accessory work
– Abs
