email us: info@crossfitdroogs.com | 4278 Alternate 19 South• Palm Harbor, FL • 34683

Double the #

Monday June 22nd, 2020 SWOD/SKILL: 15 min: x3 Hang Power Clean METCON: 20 min AMRAP: 5x Pullups 10x Burpees 20x Situps 40x Squats

Clang n’ bang

Friday, June 19th, 2020 SWOD/SKILL: 15-20 min: Snatch Complex Build up in weight… 1x Power Snatch + 1x Hang Power Snatch +1x OHS +1x Snatch Balance METCON: For Time: 20x C&J 135/95 10rds:5x Thrusters 135/95100m Sprint then… 20x C&J

Open Gym or Daily WOD

Thursday, June 18th, 2020 SWOD/SKILL: 3 RDS:100M Farmer Carry 1 min: ME Cal Bike/Row 10x BOR (same weight as Farmer Carry) 3RDS: 100ft Banded Side Steps 10x Banded Glute Bridge 10x Goblet Squats 3RDS: 10x Strict Pullups 10x Dips 2x Right TGU2x Left TGU

Chipper

Wednesday, June 17th, 2020 SWOD/SKILL: 5×10 Back Rack Lunges Alt 10x Single Leg Box Negatives METCON: 2 RFT: 50x DU 40x Single arm DB Push Press (DB)- Alternate every 10x reps 30x WB Situps 20/1420x Deadlifts 225/155 10x HSPU

HELEN

Tuesday, June 16th, 2020 SWOD/SKILL: 5×5 Press Alt: 10x Lateral Raises 10x Tri Extensions METCON: “Helen” -BMG 3 RFT:400m Run21x KB 55/3512x Pullups

Baseline

Monday, June 15th, 2020 SWOD/SKILL: EMOM: 18 min: 1 min: 5x LBBS 2 min: 3x Front Squat 3min: Rest *Weight will be the same for both taken from the rack @80% 1 RM FS METCON: Baseline 2.07 min AMRAP:7x WB 20/147x Burpee UPDATES/EVENTS:Please use the

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100-20-30-400

Friday, June 11th, 2020 SWOD/SKILL: 15 min to work on:Split Jerk METCON: 4 RFT:100ft. 1-Arm OHWL 55/35 (KB) 20x Pullups 30x Situps 400m Run

Open gym or Daily WOD

Thursday, June 11th, 2020 SWOD/SKILL: 4×8 Floor BPAlt: 10x Hollow Rocks 4×12 Bent over Row Alt: 5x Chin ups 10!- NFT OHS- From the floor (challenge yourself on load without having to rest within the set) HSPU UPDATES/EVENTS:  Dues are due the first of the

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triplet

Wednesday, June 10th, 2020 SWOD/SKILL: 5×5 Deadlift Alt: 10x Pushups METCON: 12 min AMRAP 6x T2B 12x Burpees 24x DB Step ups 50/35DB @24/20 UPDATES/EVENTS:  Dues are due the first of the month. If you typically pay by cash/check you can see one of the coaches

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Zach Clouser

Tuesday, June 9th, 2020 SWOD/SKILL: 5×5 Deadlift Alt: 10x Pushups METCON: “Zach Clouser”For Time1,600 meter RunThen, 7 Rds:7x Clean-and-Jerks 155/10519x Wall Ball Shots 20/14 Dedicated to Zachary Clouser, a young soldier and member of TCB CrossFit (Columbia, South Carolina) who was killed in action. Pfc.

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