Strength WOD

Every 90 Seconds for 12 minutes 
3 Tempo Front Squats (3 second decent, pause in the bottom, then explode up) 

Take 6-8 Minutes to build up to your first heavy set, build over the course of the 8 sets.
*Athletes should try to get 65-75% of your 1 RM FS*

Metcon

21 Thrusters
400m run
15 Thrusters
400m run
9 Thrusters 


Fitness: 95/65
Performance: 115/75
Open:  135/95
*Thrusters should be heavier then you would use in Fran*

DRIVE

5 min AMRAP
10 No Push up Burpee
10 KB Windmills 
**Move with a purpose, not as fast as possible.**

10 min AMRAP
10 Ring Rows
10 Push ups
:30 Side Plank :30 Side Plank 

15 min AMRAP
20/15 Cals C2 Bike
25 Air Squats
20 Single ARM DB Hang Clean and Jerk 

Thursday July 4th:
Federal Hill: 9am and 10am class
Harbor East: 10am class

Friday July 5th:
Federal Hill: 8:30am, 12pm, 4:30pm, and 5:30pm classes
Harbor East: 12pm, 4:30pm, and 5:30pm classes

Saturday July 6th:
Federal Hill: 8am Drive, 9am Crossfit, 10am Crossfit, 11am Drive
Harbor East will follow it’s normal saturday schedule

Workout

“Macho Run” 
400 Meter Run 
3 Rounds of “Macho Man”
–4 Rounds–
*1 Round of Macho Man: 3 Power Cleans 3 Front Squats 3 Push Jerks*
25:00 Time Cap

Fitness: 95/65
Performance: 115/75
Open: 135/95 

Athletes- choose a weight you can move, this will get difficult quickly if you can not cycle the barbell. 

Drive

10 minute AMRAP
10 single-arm front rack KB step-ups (right arm)
10 single-arm front rack KB step-ups (left arm)
100 single-unders 
*add 2 reps to step-ups every round

10 minute AMRAP
10 single-arm KB push press (right arm)
10 single-arm KB push press (left arm)
15 box jumps

5 minute AMRAP
30 burpees
Max KB swings

Skill WOD

Take 12 minutes to find a
Find a 1 RM Box Jump 
(height)

Metcon

3min on 2min off for 5 rounds 
____ C2 Bike 
Rope Climb 
Max Doubles 

Fitness: 20/17 Cals (1 rope climb)
Performance: 25/20 Cals (2 rope climbs) 
Open: 30/25 Cals (2 rope climbs) 

Metcon

10 Power Snatch 
25 Toes to Bar 
25 Burpees

10 Power Snatch 
20 Toes to Bar
20 Burpees

10 Power Snatch 
15 Toes to Bar
15 Burpees

10 Power Snatch 
10 Toes to Bar 
10 Burpees

10 Power Snatch 
5 Toes to Bar
5 Burpees

Fitness: 95/65
Performance: 115/75
Open: 135/95

Athletes: Pick a heavy/moderate load. Singles or sets of 3.  Cycling 10 reps for each set is too light.

Strength

E2MOM for 12 Min
5 Back Squats (between 65-70%)
*go heavier than last week*

Metcon

Min 1: ___ Front Squats
Min 2: Max Cals Row
Min 3: Rest 
12 minutes 

Fitness: 95/65 (14 reps)
Performance: 155/105 (8 reps)
Open: 175/115 (8 reps) 

Battle of Baltimore throwback to celebrate max cals today!

Strength WOD

Strict Press 3/3/3/3
Push Press 3/3/3/3
**Build up in load.**

WOD

200 M Run
16 Single Arm DB Push Press 
10 Deadlift 
6 Rounds 
20 min Cap 

Fitness: 115/75
Performance: 155/105
Open: 185/125

Build up in load for the Pressing work.  Choose a DL weight that you can do 10 unbroken reps with.  Rounds should around 3 minutes.  The time cap is aggressive the best movement to cut down will be the run.  Run = 2:00

OLYMPUS DIGITAL CAMERA

WOD

“The Chief”
Max rounds in 3 minutes of:
3 Power Cleans
6 Push-ups
9 Air Squats
Rest 1 Minute.

Repeat for a total of 5 cycles.

Score = full rounds completed
Post rounds completed for each of the 5 cycles in notes.

Fitness: 95/65
Performance: 135/95
Open: 135/95

Retest from September 11th 2018 – http://www.industryathletics.com/2018/09/10/

Post your scores we will retest this one again. 

DRIVE

Every 4 minutes for 12 minutes 

400 Meter Run 
20 DB Hang Clean and Press (2 DBs)
Max Push-ups

Rest 2 minutes

Every 4 minutes for 12 minutes 

400 M Row 
20 Walking Lunges (one DB overhead/One DB at your side)  
Max Sit ups

Ken