Teams have been announced for the Civil War Competition and posted on our blog, follow the link to check out which team you are on! Also, we announced the sprint and sled ladder WODs and how they will work. Lastly, we re-worked the snatch ladder weights for the women and if you make it all the way through the ladder there are opportunities to score more points! Head on over to the blog to check out all the announcements on the competitions! If you weren’t able to sign up and would still like to please email Jessica at jessica@outliercrossfit.com by Tuesday at noon with your shirt size so we can get you signed up and added to a team.
Monday, June 6th
Strength/Skill:
EMOTM For 12 Minutes of
2 Hang Snatch
Metcon:
AMRAP in 15 Minutes of:
10 Dumbbell Hang power Snatch (45/25)
5L/5R Overhead Lunges Dumbbell (45/25)
30 Doubleunders
Tuesday, June 7th
Strength/Skill:
Back Squat 3×8 at 75%
Max Strict Pull Ups after each round
Metcon:
10-9-8-7-6-5-4-3-2-1 Reps of:
Dumbbell Thrusters (45/25)
Toes to bar
Wednesday, June 8th
Strength/Skill:
Push Press 3×8
Superset with max effort dips
Metcon:
E2MOTM for 20 Minutes of:
5 Power Cleans (185/135)
10 Burpee Box Jump Overs
Thursday, June 9th
Strength/Skill:
Overhead Squats 3×6
Superset with Max effort Strict Pull Ups
Metcon:
“Throwback Thursday”
Tabata
Bike for Calories
Kettlebell Swings (53/35)
Plyo Jumps
Sled Push (4/3)
1 Minute Rest Between Exercises
Friday, June 10th
Strength/Skill:
EMOTM for 8 Minutes of:
Squat Clean x 1 (start at 80%)
Metcon:
4 Rounds for time of:
5 Squat Cleans 70-80%
200m sprint
every 4 min – slowest round is your score
Saturday, June 11th
8 and 10:30 AM CrossFit WOD
9-10:30AM – Barbell Proficiency Class
11:30 AM – Introduction to CrossFit
Sunday, June 12th
9 AM – Free-For-All WOD
10AM – Monster Mash or Open Gym