Fitness
E10M x 3-4 sets:
– 300m row
– 16 wallballs
– 12 pull-ups
– 300m run
– 16 SA DB hang power clean (4/4/4/4)
– 8 DB box step overs
Performance
E10M x 3-4 sets:
– 375/300m row
– 20 wallballs
– 15 pull-ups
– 300m run
– 20 SA DB hang power clean (5/5/5/5 @ 50/35)
– 10 box jump overs (24/20”)
Fitness & Performance
A) E4M x 4 sets:
– Close grip bench press
– 5 DB chest supported batwing rows w/ 5 sec pause
– 5/side half kneeling banded twists w/ 3 sec eccentric
*Compare to 6/10
Fitness
24-18-12-6 reps for time:
Performance
25-20-15-10-5 reps for time:
RX+ complete with 30-25-20-15-10 rep scheme
Gym Closed
Eva Mireles was one of two teachers killed along with 19 students at Robb Elementary School in Uvalde, Texas. The 44-year-old was an avid CrossFitter who regularly attended Shotgun CrossFit in the same county. Mireles was killed protecting her 4th-grade students and had been a teacher in the district for 17 years.
She was described by friends and family as someone who regularly used her fitness from CrossFit to run in local 5K’s and loved hiking. She leaves behind her husband Ruben Ruiz and 22-year-old daughter Adalynn
CrossFit has confirmed the WOD, which will take place June 18, as well as an official fundraiser and Mandi Reading, the owner of Shotgun CrossFit, has set up a T-shirt fundraiser as well where all funds will be donated to the Robb School Memorial Fund.
Fitness
“Eva Strong-ish”
5 Rounds for time w/ a partner:
– 24 single-unders / lateral hops / jumping hacks(together)
– 19 hanging knee raise (split)
– 2 KB clean and jerks (2 each side, 4 each person – tough)
– 400m run (together)
Performance
“Eva Strong”
5 Rounds for time w/ a partner:
– 24 double-unders (together)
– 19 toes to bar (split)
– 2 clean and jerks (205/135) (split)
– 400m run (together)
Significance of the numbers:
Fitness
A) E3M x 6 sets:
– 6-8 BB box squats
After odd sets…
– 12 L-seated DB overhead piston press
After even sets…
– 16 alt. KB gorilla rows
*Same or heavier than last week.
Performance
A) E3M x 6 sets – back squats
Set 1: 8 @ 65%
Set 2: 6 @ 70-75%
Set 3-6: 4 @ 75-80%
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 6/side landmine RDL to loaded hip flexion w/ pause
– 12-16 DB squeeze floor press
– 8-12/side landmine split stance bent over row
– 12-16 DB hammer curls
OR
Conditioning Option
10 rounds for time
– 12/9 cal row
– Alternate each round between
Fitness
A) E2MOM x 8 sets (4 each, alternating)
Even:
– 8 double KB heel elevated front squats w/ pause
– 8-12/side half kneeling DB press
Odd:
– 8-12 tough ring rows
– 8-12 supine medball hamstring curls
B) B) 3 rounds for time:
– 400m run
– 15-12-9 reps of
Performance
A) E2MOM x 8 sets
Sets 1-4: 1 power clean + 1 hang (squat) clean
Sets 5-8: 1 (squat) clean
*Compare to 6/7
B) 3 rounds for time:
– 400m run
– 15-12-9 reps of
Fitness
E8M x 4-5 sets:
– 200m row
– 12 alt. DB snatches
– 8 strict pull-ups
– 200m run
– 12 DB goblet hold/prisoner reverse lunges
– 8 box step overs (knee height)
Performance
E8M x 4-5 sets:
– 250/200m row
– 16 alt. DB snatches (50/35)
– 12 pull-ups
– 200m run
– 12 DB goblet hold reverse lunges
– 8 box jump overs (24/20”)
Fitness
A) E4M x 4 sets:
– 8/side SL DB/BB B-stance Romanian deadlifts
– 8-12 dips
– 8-12 DB lat pull-overs
*Compare to 3 sets on 6/6
B) 8 rounds for time:
– 12/9 cal row
– 10 RKB swings
– 8 push-up
R60S
*Elevated push-ups if needed
Performance
A) E4M x 4 sets:
– 8/side SL BB B-stance Romanian deadlifts
– 8-12 dips (weighted, bodyweight, banded)
– 8-12 DB lat pull-overs
*Compare to 3 sets on 6/6
B) 8 rounds for time:
– 15/12 cal row
– 12 RKB swings (53/35)
– 9 hand release push-ups
R60S
*RX+ complete w/ 18/14 cals, 70/44 KB, and 6 strict HSPUs