30 Jun 17

Every 2 Minutes for 6 Minutes:
Pause Back Squat x 2 @68%

Every Minute on the Minute for 12 Minutes: Snatch
Sets 1-4: 75%
Sets 5-8: 80%
Sets 9-12: 85%

AMRAP in 7 Minutes of:
7 Hanstand Push-ups
14 Jumping Lunges
21 Double-Unders

Get Mean is Happening–CrossFit in Manhattan, KS

29 Jun 17

Rest & Recover

-or-

Make-up A Workout

Boot Camp

*Introduce Power Jerk

5 Rounds for time of:
200m Run
10 Power Jerks
10 Box Jumps

Get Mean is Happening–CrossFit In Manhattan, KS

28 Jun 17

Every Minute on the Minute for 12 Minutes: Split Jerk
Sets 1-4: 75%
Sets 5-8: 80%
Sets 9-12: 85%

In teams of two, complete:
100 Pull-Ups
400 Meter Farmer’s Carry (heavy, swap weights as often as needed)
100 Hang Power Cleans (115/75#)
400 Meter Farmer’s Carry
100 Burpee Box Jump-Overs (24″/20″)
400 Meter Farmer’s Carry

Get Mean is Happening–CrossFit in Manhattan, KS

27 Jun 17

Every Minute on the Minute for 12 Minutes: Clean
Sets 1-4: 75%
Sets 5-8: 80%
Sets 9-12: 85%

3 Rounds for time of:
100′ Prowler Push (145/100#)
5 Power Snatches (155/105#)
*Includes weight of prowler so men will need 2 x 45# plates and ladies 1 x 45# plate

Boot Camp
*Build to today’s heavy-ish push press

Complete as many rounds and reps as possible in 9 minutes of:
6 Dumbbell Thrusters
12 V-Ups (or lemon squeezers)
24 Double-Unders (Single-unders)

Get Mean is Happening–CrossFit in Manhattan, KS

26 Jun 17

Every 2 Minutes for 6 Minutes:
Back Squat (5sec down on first) x 5 @75%

Granite Games Qualifier 5:
Complete the following for time:

60 calorie row
80 wall ball shots
100 double unders

40 calorie row
60 wall ball shots
80 double unders

20 calorie row
40 wall ball shots
60 double unders

*Wall Ball:
Men– 20lbs-10ft
Women – 14lbs-9ft

Get Mean is Happening–CrossFit in Manhattan, KS

25 Jun 17

Rest & Recover

24 Jun 17

Every 2 Minutes for 6 Minutes:
Front Squat x 3
*Set 1 @75%
*Sets 2 & 3 @80%

Every Minute on the Minute for 21 Minutes:
Minute 1: Sled Push x 100′
Minute 2: 7 Hang Squat Cleans (155/105#)
Minute 3: Sandbag Carry (bear hug) x 100′

BOOTCAMP
Take 15 Minutes to go over Handstand Holds
*Have them do 3 sets of :30 seconds (or something to that effect)

2 sets for max reps/calories:
2 Minutes of Jump Rope
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
Rest 2 Minutes

23 Jun 17

Every 2 Minutes for 6 Minutes:
Pause Back Squat x 2 @65%

Every Minute on the Minute for 12 Minutes: Clean
Sets 1-4: 73%
Sets 5-8: 78%
Sets 9-12: 83%

Granite Games Qualifier 4

10 minute AMRAP
6 ring muscle-ups
12 shoulder to overhead (155/105lbs)
15 burpee box jump overs (24/20in)

22 Jun 17

Rest & Recover

-or-
Make-up A Workout

Boot Camp
Take 15 Minutes to introduce and explain hang power clean
*Add weight as needed
*Explain why this is functional for every day life

Complete as many rounds and reps as possible in 8 minutes of:
3 Thrusters
6 Hang Power Cleans
12 Kettlebell Swings

21 Jun 17

Every Minute on the Minute for 12 Minutes: Split Jerk
Sets 1-4: 73%
Sets 5-8: 78%
Sets 9-12: 83%

3 Rounds for time of:
3 Man-Makers (50/35#)
7 Muscle-ups
400m Run