Mid City Daily WOD

June 22 2017

Bruce Barbell, Red Stick CrossFit – CrossFit

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Warm-up

Barbell Warm-Up (No Measure)

2 Min Moderate-paced Row

5 clean pulls

5 hang cleans

5 front squats

5 strict press

5 back squats

5 behind the neck snatch grip strict press

5 overhead squats

REPEAT

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Conditioning

Metcon (Distance)

2 Min Max M Row/1 Min Break x 5

June 21 2017

Bruce Barbell, Red Stick CrossFit – CrossFit

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Warm-up

Group Warm Up #2 (No Measure)

2 RNFT

1 Min Double Unders/Singles Unders

10 RKBS

10 Alt Stationary Lunges

10 Strict Press

Metcon

Metcon (Time)

5 ROUNDS FOR TIME

• 15 WEIGHTED SITUPS (45/25)

• 25 WALLBALLS (20/14)

• 50 DOUBLE UNDERS
2:1 singles trade off

20:00 time cap (1 second added for every incomplete rep)

Accessory Work

3 ROUNDS NFT

• 60 YD FARMERS CARRY (HEAVY)

• WEIGHTED STRICT PULL-UP 3 X 5

• SKULL CRUSHERS WITH PLATE 3 X 15

June 20 2017

Bruce Barbell, Red Stick CrossFit – CrossFit

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Warm-up

Warm Up # 43 (No Measure)

• 1 Min Couch Stretch on Each Side

• 20 Yard Fwd Lunge Stretch

• 20 Yard Lateral Lunge Stretch

2RNFT

15/12 Cal Row

10 Good Mornings

5-8 Pull Ups (strict 1st round/preferred style of second round)

Weightlifting

Front Squat (5,5,5,5,5)

work up to a “heavy” set of 5

Metcon

Metcon (AMRAP – Reps)

9 Min Running Clock

• 75/55 Cal Row

• 30 Pull Ups

• 25 Deadlifts (225/155)

• 20 Box Jump Overs (24/20)

• Max Cal on Assault Bike
RX+

• CTB PU

• (275/185)

• (30/24)

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