Skill/Strength:
Banded Dead Lifts
4×4
WOD:
100 Sit-ups
75 Push Press (95/65)
50 KBS (55/35)
25 Barbell Walking Lunges (95/65)
CrossFit REP Austin WOD – June 19th
Mobility:
20 min Mobility WOD
Strength/Skill:
5x3e Turkish get-up/Windmills
3x5e Lateral KBS
WOD:
“Gobbly Goo”
21-15-9
Goblet Squats
Hand Release Push-ups
CrossFit REP Austin WOD – June 18th
Strength/Skill:
Muscle Up Work
-False Grip Chest to Rings
-Muscle Up Transitions
-Group Kip Transitions
-Dips
(10:00 limit)
WOD:
Tabata (:20 work/:10 “rest”)
-Transit KBS (alternate legs)/Waiter Walk
-Pull-ups/Rest
-Double Unders/Squat Hold
-Tire Pulls/Rest
CrossFit REP Austin WOD – June 17th
Strength/Skill:
Hand-Stand Push-up Progression Practice
*this is a progression based upon skill level
3x:20 HS Holds
3×3 Wall Walks
5-6 Walk aways
2-3 Head Stands
Practice Kipping
WOD:
“Running Grace”
Run 1 Mile
then:
30 reps for time: Clean and Jerk (135/95)
CrossFit REP Austin WOD – June 14th
Strength/Skill:
3×3 Snatch Balance
2×3 Snatch High Pulls
2×3 Power Snatch
2×3 Squat Snatch
WOD:
5 Rounds for Time:
10 Burpee over bar
10 Deadlift (135/95)
CrossFit REP Austin WOD – June 13th
Strength/Skill:
Max Height Box Jumps
5 Negative Push-ups between attempts (5 seconds down)
WOD:
Mary – 20 AMRAP
5 HSPU
10 Alt Pistols
15 Pull-ups
CrossFit REP Austin WOD – June 12th
Strength/Skill:
3×10 Walking Lunge- Front Rack
(work to heaviest set of 10)
3 x Max Rep Barbell Hold (95/65) for time
WOD:
“FSBJ”
21-15-9
Front Squat (95/65)
Box Jumps (24/20)