Beat the Heat…
it’s…
TANK TOP THURSDAY!!!
Skill/Strength:
Snatch Progression Complex
EMOM x 10
Segmented Snatch Pull (1″, Knee, Mid-Thigh)
+
Hang Snatch High Pull
+
Power Snatch
+
Squat Snatch
Partner WOD:
AMRAP 25
Partner 1:
Calorie Row
Partner 2:
1 Tower Run
100m Farmers Carry x 2 KBs (53/35)
10 Pull Ups
Skill/Strength
Deadlift
WOD
5 Rounds
-9 Power Cleans 135/95
-15 Push Ups
-21 Air Squats
-200m Run
Warm Up:
Hoover Ball
Strength/Skill:
Bench
WOD:
AMRAP 12
-9 Deadlift 225/155
-7 HSPU
-5 Strict Pull-Ups
Skill/Strength
Back Squat
WOD
15 AMRAP
-60 Double Unders
-30 Cal. Row
-15 OHS 115/80
Birthday WOD
For
Instructor Aleman
![IMG-1342[1]](http://www.crossfitpistoleros.com/wp-content/uploads/2018/06/IMG-13421-203x300.jpg)
Buy in 38 Cal Bike
6 Rounds
-10 Deadlift 225/155
-19 DB Snatches 45/25
-80m Sled push 90/50
Cash out 38 Cal Row
![59926[1]](http://www.crossfitpistoleros.com/wp-content/uploads/2018/06/599261-300x229.jpg)
Tank Top Thursday!
Strength:
Shoulder Press
5 @ 75%
3 @ 85%
1+ @ 95%
Partner WOD:
AMRAP 20
*1 Tower Run TOGETHER
Partner 1:
Runs 1 Lap
Partner 2:
15 Cal Bike
20 Floor Press (135/95)
25 Sit Ups
![IMG-4766[1]](http://www.crossfitpistoleros.com/wp-content/uploads/2017/12/IMG-47661-e1513378824892-225x300.jpeg)
Warm Up:
“Sally Up”
Air Squats
Strength/Skill:
Clean Work
EMOM x 10
Segmented Clean Pull (1″, knee, mid-thigh)
+
Hang Clean High Pull
+
Full Power Clean
(Keep weight light/moderate)
WOD:
AMRAP 7
7 Box Jumps (24/20)
7 Hang Cleans (115/80)
7 Push Press (115/80)
Strength:
Deadlift
5 @ 75%
3 @ 85%
1+ @ 95%
WOD:
4 Rounds
18 OH KB Lunges (53/35)
21 Slamballs (20/15)
27 Sit Ups
400m Run
Strength:
Bench Press
5 @ 75%
3 @ 85%
1+ @ 95%
WOD:
21 – 15 – 9 – 6 – 3
Calorie Bike
Clean & Jerk (115/80)
Pull Ups
Extra Credit:
”Roxanne”
Burpees
“Jules”
For Time
Buy In: 100 Double Unders
5 Rounds Of:
-31 KBS
-20 Goblet Squats
-16 KB Sit-ups
Cash Out: 100 Double Unders
CFP would like to invite everyone to come out and support of one our own. Wear your “Jules” shirts if you have them. We hope to see you there!