WODs - 3/304 - Copperhead CrossFit

Monday: 6.4.18

On the minute for 8 minutes
Even minutes: 6-8x Strict pull ups
Odd minutes: Handstand walk practice

Then,

For time
10-20-30-40x Air suqats
20-40-60-80x Double unders

Alternate movements (10 air squats, 20 du’s, and so on) until finished.

Tuesday: 6.5.18

1x Hang power clean immediately into 1x Shoulder to overhead
Do not rest at the top of the clean. Focus on catching the bar in a solid dip position and accelerating out into the shoulder to overhead (ideally a jerk). In 8 minutes or less, build up to a weight that you can handle with good form.

Then,

5 Rounds for time of
5x Power cleans 135/85#
5x Shoulder to overhead with the same bar

Wednesday: 6.6.18

3 rounds with a partner of
25x Deadlifts 225/125# (no more than 60% of your one rep max)
1000m on air bike

This is a mainsite workout from Sunday but it was to be performed solo. If you’re up for the challenge, your welcome to do it all by yourself.

Thursday: 6.7.18

15 Minute amrap of
12x Wall ball shots 20/14#
60′ Farmer’s carry 70/55# per hand (30+30)
12x Ab mat sit ups

Friday: 6.8.18

3 Rounds, each for time of
10/6 Cals on air bike
3 Slam ball over the shoulder (last one does not need to be “over” and may be shouldered)
30′ Slam ball carry
3 Slam ball over the shoulder (last one does not need to be “over” and may be shouldered)
30′ Slam ball carry
Rest at least 4 minutes between efforts

Then, time permitting

Flex Friday
Shoulder smoker