Nearly Perfect Crossfit

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WODs for the week 6-24-19 to 6-29-19

Before I get into talking about the WODs for this week I want to make sure that everyone knows that you are invited to a BBQ/Swim Party on Saturday June 29th starting at 2:00 until you are tired and want to go home. Josh suggested that we have a BBQ in the summer similar to our Christmas Party at the gym. Instead of having the party at the gym with the gnats, we will meet at our house, 171 Village Drive, Jackson. We will grill brats and burgers and provide drinks. You bring anything else that you would like to share. It can be more things to grill or sides and desserts. Bring your families and of course your swim suits.

Last week we had some WODs that seemed to make everyone sore! This week we are going to do the Dakota Games on-line competition WODs. I have no idea what these will do to us. I will post the Rx WOD, but there will be Intermediate and Scaled options for each WOD. Do the scale that is appropriate for you. Let’s have fun.

MONDAY 6-24-19
Strength WOD: Deadlift
then:
AMRAP in 8:00
4-8-12-16-20-24...
CTB Pull-ups
OH Squats (95,65)
Bar Facing Burpees
8:00 time cap to reach:
1 RM Snatch

TUESDAY 6-25-19
For time with a 6:00 cap
20 Cleans (135,95)
200 Double Unders
20 Cleans
4:00 Rest
AMRAP in 5:00
7 Strict Handstand Push-ups
7 Front Squats (185,125)

WEDNESDAY 6-26-19
For time:
2:00 HS Hold
500 meter Row
2:00 Plank
500 meter Row
2:00 Support on Rings
500 meter Row

THURSDAY 6-27-19
Strength WOD: Shoulder Press
then:
AMRAP in 12:00
2 Rounds of:
5 Ring Muscle-ups
10 Box Jump Overs (24,20)
2 Rounds of:
15 Toes-2-Bar
20 Double DB Box Step Overs (50,35)

FRIDAY 6-28-19
AMRAP in 17:00
50 Calorie Row
75 DB Snatch-alt (50,35)
50 Wall Balls (20,14) 10',9'

SATURDAY 6-29-19
Open Gym from 8-10 am
CrossFit Kids from 8:30 to 9:30 am
BBQ/Swim Party at the Meece's 2:00 pm to whenever

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