Monday, June 5th

The Dunk Tank is here!!

OGAR: Will of Steel Trailer -CrossFit

Performance is in red, Competition is in blue, Links are in green

A) Five sets of:
Deadlift x 5 reps
rest 30 seconds 
Kettlebell Swings x 20 reps
Rest 30 seconds
Dumbbell Front Squats x 8-10 reps 
Rest 60 seconds

B) For max reps/calories:
2 Minutes of Assault Bike for calories
Rest 2 Minutes
2 Minutes of Burpee Box Jump or Step-Overs (24″/20″)
Rest 2 minutes
2 Minutes of Rowing for calories
Rest 2 minutes
2 Minutes of Jumping Lunges or Alternating Reverse Lunges

A) 3 sets of:
Clean Grip Deadlift x 5 reps @100-110% of Power Clean 1 rep max
rest 2 minutes 

B) Squat Clean
3 sets of 3 reps @ 70%
3 sets of 2 reps @ 80%
3 sets of 1 rep @ 90%
Very short rest between reps and rest as needed between sets.

C) On the minute x 10 minutes:
Back Squat x 2 reps
Start at 65% and build 5% every other round. The goal is speed out of the bottom

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531