Blog - Page 4 of 122 - 5 Valleys CrossFit

Friday, June 15th

A) Back Squat: (12 Min Cap)
8@60%
6@65%
5@70%
ME@50%

B) “Grace”
For Time: (10 min Cap)
30 Clean & Jerk (135/95)

C1) Ring Row: (15 min cap) 3xME (feet on box if possible)
C2) Push-up: 3 x ME

Thursday, June 14th

A) 3 Rounds NFT:
8-12 strict c2b/pull-up
8-12 strict ring dips

B) 3 Rounds NFT:
30-50 shoulder taps
1:00 Plank
30-60 sec Hollow Hold
rest

Try to go through all 3 without resting then take a good break after the hollow holds

(24 min cap for A and B)

C) Complex: 4 rounds
2 Hang Snatch
+
1 Snatch
+
4 Hang Snatch Pull

Wednesday, June 13th

A) Deadlift: (15 min cap)
4×8

*Build in weight. Start at 55% and go from there. The minimum weight is 55% *

B) 16 Min EMOM:
1) 15/12 Cals on rower
2) 40 sec Burpee Box Jump Over
3) 15 Wallballs
4) 12 Russian Twist (ea side)

Tuesday, June 12th

A) Tempo Front Squat: (16 min cap)
3×4 @ 70%
2×3 @ 75%

Tempo: 40X1

B) 14 Min AMRAP:
200m Run
10 OHS (115/80)
12 Power Cleans (115/80)
10 T2B/K2C
75 Du/150 SU

Monday, June 11th

A1) SA KB Strict Press:
3×5 ea arm

A2) KB Farmers Carry:
3xDown and back gym

12:00 to finish, stay light.

B) Split Jerk:
12 min to find heavy single

C) 6 Min AMRAP:
16 Lunge Jumps
16 Sit-ups

Saturday, June 9th

A1) SA DB Strict Press:
3×5 ea arm

A2) SA DB Bent over Row:
3×5 ea arm

B)18 Min AMRAP:
12/10 Cal Row
6 Burpee over Rower
12 KB Front Rack Lunge
6 Ring Dips
Run 200m as team

1 work/1 rest

athletes switch every movement, and run together.

A1 – row
A2 – burpee
A1- FR Lunge
A2- Dips
A1&A2 run
A2-Row
A1-Burpee

**Run counts as 1 rep**

Friday, June 8th

A) 15 Min EMOM:
1) 6 Power Clean
2) 6 Front Squat
3) 6 Deadlift

55% – 65% of 1RM Clean

B) 10 Min AMRAP:
10 Box Jumps
8 C2B/Pull-ups
6 HSPU
50 DU/100 SU

Thursday, June 7th

A) 16 Min EMOM:
1) 10 Stadler Leg lift
2) 12 Ring Support Swings
3) 30 Shoulder Taps
4) :30 Hollow Hold

B) Complex: 4 rounds
5 Snatch Grip Deadlift
+
2 Squat Snatch
+
ME OHS

Wednesday, June 6th

A) Seated Strict Press:
3×6

B1) Strict Pull-up:
3xME

B2) Ring Push-Up:
3xME

C) 6 Min AMRAP:
10 Thrusters (95/65)
3 Bar Muscle-Ups

Tuesday, June 5th

A) Deficit Deadlift:
4×5

**Build in weight**
** stand on 35# plates**

For Time: (16 min Time Cap)
42 DB Step-overs (20″” box)
42 Burpees
42 Cal Row
42 Sit-Ups
42 DB Cleans

**DB In each hand for both db movements**