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CrossFit South Forney
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DIRT DEVIL WEDNESDAY

6/30/2020

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Wednesday 07.01.20

Capacity Builder
​(
On the 2:00 x 5 Rds)
Round 1: 30% Max RMU, 10 Deadlifts
Round 2: 30% Max RMU, 8 Deadlifts
Round 3: 30% Max RMU, 6 Deadlifts
Round 4: 30% Max RMU, 4 Deadlifts
Round 5: 30% Max RMU, 2 Deadlifts

WOD
"Dirt Devil"
On the 4:00 x 5 Rounds:
5 Devil Presses (50's/35's)
10 Over-and-Back DB Hops
15 Double DB Squats (50's/35's)
10 Over-and-Back DB Hops
5 Devil Presses (50's/35's)
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UNDERGROUND TUESDAY

6/29/2020

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Tuesday 06.30.20

Strength **Snatch Primer
[On the 0:00]
On the 1:30 x 5 Sets:
2 Snatch Drops
2 Tall Snatch

Set 1: Empty Barbell
Set 2: 35% of 1RM Snatch
Sets 3-5: 40-50% of 1RM Snatch

**Snatch Complex [On the 10:00]
On the 2:00 x 5 Sets:
1 Low Hang Power Snatch
1 Power Snatch
1 Low Hang Squat Snatch
1 Squat Snatch

Set 1: 63% of 1RM Snatch
Set 2: 66% of 1RM Snatch
Sets 3-5: 69% of 1RM Snatch

WOD
"Underground"
(For Time)
80 Double Unders, 40 AbMat Sit-ups
20 Kipping Handstand Push-ups
60 Double Unders, 30 AbMat Sit-ups
15 Kipping Handstand Push-ups
40 Double Unders, 20 AbMat Sit-ups
10 Kipping Handstand Push-ups
20 Double Unders, 10 AbMat Sit-ups
5 Kipping Handstand Push-ups

Every 3 Minutes
15/12 Calorie Bike / Row
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LACES OUT MONDAY

6/29/2020

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Monday 06.29.20

Strength Front Squat
"10-8-6-4-2"
On the 3:00 x 5 Sets:
Set 1: 10 Reps @ 63%
Set 2: 8 Reps @ 68%
Set 3: 6 Reps @ 73%
Set 4: 4 Reps @ 80%
Set 5: 2 Reps @ 88%

WOD
"Laces Out"
15 Min AmRap
6 Bar Muscle-ups
9 Push Presses (135/95)
15 Deadlifts (135/95)
21 Wallballs (20/14)
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RED ZONE FRIDAY

6/25/2020

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Friday 06.26.20

Strength WU/ Setup
Back Squat "3-6-12"
*3 Reps @ 100% of 10RM Back Squat
*6 Reps @ 93% of 10RM Back Squat
*12 Reps @ 85% of 10RM Back Squat

WOD
“Red Zone”
21-15-9-15-21:
Hang Power Snatch (75/55)
Thrusters (75/55)
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HOOK & LADDER WEDNESDAY

6/23/2020

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Wednesday 06.24.20

WOD “Hook and Ladder”
[On the 0:00]
1 Round:
30 Lateral Barbell Burpees
30 Power Clean and Jerks (95/65)

[On the 5:00]
2 Rounds:
15 Lateral Barbell Burpees
15 Power Clean and Jerks (95/65)

[On the 10:00]
3 Rounds:
10 Lateral Barbell Burpees
10 Power Clean and Jerks (95/65)

​
Capacity Builder
For Time:
21-18-15-12-9-6-3:
Unbroken Deadlifts (185/135)
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HOT ROUTE TUESDAY

6/22/2020

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Tuesday 06.23.20

WOD“Hot Route”
For Time:
Buy-In: 1 Mile Run

Directly Into 3 Rounds:
50' Single DB OH Walking Lunge (Left)
50' Single DB OH Walking Lunge (Right)
30 Alt Pistols
10 Devil’s Press (50's/35's)
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7 ON 7 MONDAY

6/21/2020

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Monday 06.22.20
Strength
Front Squat (15)("10-8-6-4-2"
On the 3:00 x 5 Sets:
Set 1: 10 Reps @ 60% of 1RM Front Squat
Set 2: 8 Reps @ 65% of 1RM Front Squat
Set 3: 6 Reps @ 70% of 1RM Front Squat
Set 4: 4 Reps @ 77% of 1RM Front Squat
Set 5: 2 Reps @ 85% of 1RM Front Squat

WOD
“7-on-7”
7 Min AmRap
4 Bar Muscle-ups
8 Front Squats (185/135)
12/9 Cal Bike/Row
16 Toes to Bar

Rest 3 Minutes

7 Min AmRap
4 Bar Muscle-ups
8 Front Squats (155/105)
12/9 Calorie Bike/Row
16 Toes to Bar
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COOKIE MONSTER FRIDAY

6/18/2020

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Friday 06.19.20

Strength **Snatch Technique
Alternating On the Minute x 10
1st Minute: 3-Position Power Snatch+1 OHS
2nd Minute: 3-Position Squat Snatch + 1 OHS

​
WOD"Cookie Monster"
15 Min AmRap
20 Power Snatches (95/65)
40 Double Unders
20 Burpees
40 Double Unders

​


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ACTIVE RECOVERY THURSDAY

6/17/2020

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Thursday 06.18.20
​Active Recovery30 Min Machine/Run
(Your choice)

Post WOD Mobility
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SPEED DATING WEDNESDAY

6/16/2020

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Wednesday 06.17.20

WOD (15)"Speed Dating"
5 Rounds:
AMRAP 2:
2 Rounds Strict Cindy
Max Reps Barbell Movement (135/95)

Rest 1 Minute Between Rounds

Round 1: Power Cleans
Round 2: Front Squats
Round 3: Hang Squat Cleans
Round 4: Power Clean and Jerks
Round 5: Clusters​

*Body Armor*
(Not for Time)
21-18-15-12-9-6-3:
Double DB Floor Presses
Single DB Overhead Tricep Extensions
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