Strength / Skill
Clean
8 emom
1 hang power clean + 1 hang squat clean
WOD
10 rds
2 Squat Clean 70%
4 T2B
then,
5 rds
4 hspu strict
8 cal row
1 rd
75 Wall Balls
Friday 6/23/2023
Strength / Skill
Press Complex
strict - push / jerk
build with this complex to warm up then, complete 7x1 heavy Jerks
WOD
"MICHELLE”
CROSSFIT MAYHEM TRIBUTE WOD
For Time
Tabata Back Squats (95/65 lb)
Continue until 100 Back Squats are completed
Athlete may use a weight rack. Perform max back squats in 20 seconds, then rest for 10 seconds. Repeat until 100 back squats are completed.
THEN, a bonus..
Continue tabata with ab mat sit ups until 100 are complete
Thursday 6/22/23
Strength / Skill
8 emom
odd: Deadlift prep
even: rig work
WOD
18 min emom
2 Deadlift 225/155 rx+ 275/185
4 pull up rx+ CTB/MU
8 push-up
12 air squats
Wednesday 6/21/2003
Strength / Skill
emom 8
odd: 1hpc + 1 pc + 1 jerk
even: rig / hshold etc
WOD
20 min amrap
2 person teams - split evenly
10 pc 135/95 rx+ 165/115
12 hspu
14 row rx+ add 4
8 c&j
10 t2b
12 ski rx+ add 2