Monday 180625

Back squat 2-2-2-2-2-2-2-2-2-2 reps

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Compare to 131203.



Related:

• CrossFit WOD 180625 Tips With Rory McKernan

• The Back Squat

Sunday 180624

5 rounds for time of:

20 GHD sit-ups

3 legless rope climbs, 15-ft. rope

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Compare to 131202.



Related:

• CrossFit WOD 180624 Tips With Rory McKernan

• The Legless Rope Climb

Saturday 180623

21-18-15-12-9-6-3 reps for time of:

Ring dips

Overhead squats

Men: 115 lb.

Women: 75 lb.

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Compare to 151023.



Related:

• CrossFit WOD 180623 Tips With Rory McKernan

• The Ring Dip

• Overhead Squat Therapy

Thursday 180621

Bike 10,000 meters

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Related:

• CrossFit WOD 180621 Tips With Rory McKernan

Wednesday 180620

Squat snatch 1-1-1-1-1-1-1 reps

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Related:

• CrossFit WOD 180620 Tips With Rory McKernan

• Josh Everett: Snatch vs. Power Snatch

• Chad Vaughn, 285-lb. Snatch

Tuesday 180619

4 rounds for time of:

15 GHD sit-ups

30 thrusters

45 double-unders

Men: 65 lb.

Women: 45 lb.

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Related:

• CrossFit WOD 180619 Tips With Rory McKernan

• Midline Stabilization: The GHD Sit-Up

Josie

Josie

For time, wearing a 20-lb. vest:

1-mile run

Then, 3 rounds of:

     30 burpees

     4 power cleans

     6 front squats

Then, 1-mile run

Men: 155 lb.

Women: 105 lb.

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Related:

• CrossFit WOD 180617 Tips With Rory McKernan

• The Burpee

Saturday 180616

Complete as many rounds as possible in 12 minutes of:

5 deadlifts

3 weighted bar muscle-ups

Men: 315-lb. deadlift, 10-lb. ball for muscle-ups

Women: 205-lb. deadlift, 6-lb. ball for muscle-ups

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Post rounds completed to comments.



Related:

• CrossFit WOD 180616 Tips With Rory McKernan

• Midline Stabilization in the Deadlift

Friday 180615

For max reps at each station:

Tabata dumbbell shoulder presses

Tabata weighted jumping lunges

Tabata ring dips

Tabata weighted walking lunges

Tabata dumbbell push presses

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between stations.

Men: 35-lb. dumbbells

Women: 25-lb. dumbbells

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Post reps completed for each exercise to comments.



Related:

• CrossFit WOD 180615 Tips With Rory McKernan

• Tabata With Erik Preston

• Read: Metabolic Conditioning

Grace

Grace

30 clean and jerks for time

OR

Isabel

30 snatches for time

Men: 135 lb.

Women: 95 lb.

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Post your choice of girls and time and load to comments.

Compare to 160403.



Related:

• CrossFit WOD 180613 Tips With Rory McKernan

• Emily Abbott Does Isabel