STRENGTH

20 mins to find a Heavy Clean and Jerk for the day

WOD

3 Rounds

8 Clean and Jerks 135/95

10 Chest to Bar pull-ups

12 Burpees Over the Bar

14 Pistols

*goal is sub 13 minutes

SKILL

Pistols (one legged squat)

TEST

Max Calories in 1 min on Assault Bike

WOD

10-9-8-7-6-5-4-3-2-1

Strict Handstand Pushups (seated dumbbell press)

Power Cleans 185/105

STRENGTH

Every 2 mins for 14 Minutes (7 Rounds)

Perform 1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat

WOD

6 Rounds

8 Lunges w/KB 70/53

12 Russian KB Swings 70/53

16 Jumping Squats

-directly into-

21 Deadlifts 135/85

15 Snatches (any style) 135/85

9 Overhead Squat 135/85

RX+ 155/95

*13 min cap

SKILL

10 mins working on Kipping Pull-ups

WOD

18 Min AMRAP

40 Pull-ups

40 Burpees

40/28 Calories On Assault Bike

80 Double Unders (100 Singles)

ABS Finisher

Tabata Abs (athletes choice)

WOD

For Time:

30-20-10

Bench Press 135/75

Ab Mat Sit-ups 

Box Jumps 24/20

*400m Run after each round

20 min Cap

SUNS OUT GUNS OUT FINISHER

3 SETS
7 DB Double Hammer Curl
7 DB Double Curl
14 DB Alternating Half Curl

-Rest as Needed b/t Sets-

-then-

3 Max set of Pushups

STRENGTH

Front Squat

Every 2 mins for 8 mins (4 sets)

Perform 3 Tempo Front Squats

3 seconds down – 2 second hold at the bottom – 1 second up

-4 min EMOM-

4 Front Squats

WOD

4 Rounds

In 3 mins:

30 Wallballs 20/14

20 One Arm Dumbbell Hang Clean and Jerk 55/35

Row for cals in the remaining time

-3 min rest between rounds-

*score is total calories rowed

** Schedule Announcement**

Crossfit Pistoleros will be CLOSED on 7/4 and 7/5 in observance of Independence Day.

In Honor of this day we will be doing “Badger”

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq on December 11, 2007.

STRENGTH

Every 2 mins for 12 mins (6 sets)

Perform 3 Sumo Deadlift High Pulls

*increase weight each round

WOD

3 Rounds For Time:

500m Row

100 Double Unders (2:1 singles)

20 Thrusters 65/45

Conditioning WOD

4 Rounds:

10 Ring Rows

15 Kettlebell Swings

20 Air Squats

45 Jumping Jacks

*Athletes should focus on quality of reps

WOD

8 Rounds:

5 Hang Cleans

4 Front Squats

3 Strict Press

* 15 min Time Cap

RX 115/70

RX+ 135/80