THE CROSSFIT TOTAL 1RM Back Squat 1RM Strict Press 1RM Deadlift *50 Minute Cap

WOD: LYNN  5RFT FOR MAX REPS  *Body Weight Bench Press  *Pull Ups **IF YOU RE-RACK THE BAR ON THE BENCH PRESS, THE SET IS DONE** **IF YOU COME OFF THE BAR ON THE PULL UPS, THE SET IS DONE**  ***50 MINUTE CAP

STRENGTH: DEADLIFT 2X1 + 5LBS  WOD: 4RFT  *100M Farmers Carry KB/DB 35/53  *10 Hang Power Snatch 65/95  *10 Ring Rows (Feet Elevated on Box)

STRENGTH: STRICT PRESS 1, 1, 1 @ 95% OF 1RM  OLY STRENGTH:  *Every 2 Minutes For 6 Minutes -Total of 3 Lifts  1 Clean & Jerk (NOT POWER)  *Start @ 80%. Add Weight each Lift  WOD:AMRAP 12 Minutes  10 Knees to Elbow  10 GHD Sit Ups  10 KB Swings 35/53  *American  100M Run  ***YOU CAN START IN ANY ORDER**

STRENGTH: BACKSQUAT 2X1+5LBS  OLY STRENGTH: *Every 2 Minutes for 6 Minutes: 1 Snatch (NO POWER SNATCH) for a total of 3 Lifts.   *Start @ 80%. Add Weight each Lift  WOD: 7RFT 2 Muscle Ups 3 Power Cleans 95/155 20 Double Unders  *14 MINUTE CAP

D-DAY 6th of June “Operation Overlord” WOD: “Leave No One Behind” Team Of 4 *WORK AS A TEAM. NO SOLO WORK! * Buddy Carry for 200M Per Athlete (2 Carry, 2 Buddy on Shoulders or Back). The Team Must Stay Together and complete 800M. *12 Rope Climbs (Partition as the Team sees Fit) *100 Total Burpee Lateral Jump-Over your Buddy…

STRENGTH: BACKSQUAT 2X2 +5LBS  OLY STRENGTH:  *EVERY 2 MINUTES FOR 10 MINUTES 1 SNATCH (NOT POWER) *TOTAL OF 5 LIFTS  *START @ 70%. ADD WEIGHT EACH LIFT  WOD: DIANE  21-15-9  DEADLIFTS 155/225  HSPU

STRENGTH: BENCH PRESS 2X2 +5LBS  TEAM WOD (TEAM OF 3)  *100M PARTNER ASSISTED HANDSTAND WALK *SUB WHEEL BARREL WALK  *90 AXEL BAR HANG CLEANS AXEL BAR LOAD: *2 15LB PLATES/25LB PLATES  *1 WORKS, 1 HOLDS SQUAT @ PARALLEL, 1 REST. *YOU CAN ONLY WORK AS LONG AS THE PERSON HOLDS THE SQUAT. SWITCH AS NEEDED.…

STRENGTH: STRICT PRESS  *EMOM 5 MINUTES  1 STRICT PRESS *START @ 75% OF1RM. ADD WEIGHT EACH SET  OLY STRENGTH:  *EVERY 2 MINUTES FOR 10 MINUTES -TOTAL OF 5 LIFTS  1 CLEAN & JERK (NOT POWER)  *START @ 75%. ADD WEIGHT EACH LIFT *NOT A CLUSTER  AMPAP 12 MINUTES  *10 D-BALL SLAMS  *10 TOES TO BAR…

STRENGTH: DEADLIFT 2X2 +5LBS SKILL: ALT RUSSIAN KB ONE ARM SWING TRANSFER WOD: 5RFT 500M ROW 10 BOX JUMPS 24/30 10 ALTERNATING ONE ARM KB SWINGS 35/53 *RUSSIAN