W.O.D. – Workout of the Day

Announcements:

• CrossFit 858 Golden Hour (Ages 50+)  CLICK HERE
• CrossFit 858 goes to the San Diego Fair!  Saturday June 20th, CLICK HERE for invite

SWOD: Oly Work

1 Hang Clean Pull+1 Hang Clean+1 Jerk x 5 sets

1 Clean+1 …

Announcements:

• CrossFit 858 Golden Hour (Ages 50+) starts Tuesday! CLICK HERE

SWOD

Front Squat 4×8

Partner WOD

16 min Ascending Ladder*

(5+5+5+5, 10+10+10+10, 15+15+15+15 etc)

Handstand Pushups

Calories Rowed

Rules

• Sequence: Partner 1 HSPU, Partner 2 HSUP, Partner 1

Announcements:

• CrossFit 858 Golden Hour (Ages 50+) starts Tuesday! CLICK HERE

WOD

AMRAP 8 min

20 Cal row

10 Renegade Rows (40/30)

rest 2 min

Ascending ladder 8 min

(1+1,2+2,3+3, etc)

HR Pushups

Wall Balls (20/14 to 10’/9’)

Announcements:

• CrossFit 858 Golden Hour (Ages 50+)  CLICK HERE

SWOD

Push Press 5×5

rest exactly 1 min between sets

WOD

100m Pinch Carry (35/25)

8 Burpee Pullups

4 Hang Cleans

2 STO

8 Rounds for time

Rx: 155/115

RxA: 185/135…

Announcements:

• CrossFit 858 Golden Hour (Ages 50+) starts Tuesday! CLICK HERE

Skill: Double Unders (10-15 mins)

WOD

AMRAP 8 min

4 SDHP (95/65)

8 Front Rack Lunges (95/65)

16 Box Jumps (24/20)

32 Situps

rest 2 min

AMRAP …

Announcements:

• CrossFit 858 Golden Hour (Ages 50+) starts Tuesday! CLICK HERE

SWOD

Deadlifts 3×3 @90%

Benchmark WOD

“Grace”

30 Clean and Jerks (135/95)

-For time-

Announcements:

• CrossFit 858 Golden Hour (Ages 50+) starts Tuesday! CLICK HERE

SWOD: testing

Snatch: 30 mins to find your 1RM

Recommended warm up:

• 3 x 50%
• 3 x 66%
• 2 x 80%
• 1 x 85%

WOD

Tabata Thrusters (75/55)

rest …

Announcements:

• CrossFit 858 Golden Hour (Ages 50+) starts Tuesday! CLICK HERE

SWOD: testing

Back Squat Testing: 30 mins to find new 1RM

Recommended Warm Up:

8 @ 30-50%, 5 @ 60%, 3 @ 70%, 1 @ 80%, 1 @ 90%, …

Announcements:

• CrossFit 858 Golden Hour (Ages 50+) starts Tuesday! CLICK HERE

SWOD

Back Extensions 4×10

WOD

400m run

12 Ball Slams

8 Power Snatches (135/95)

4 OHS (135/95)

3 Rounds for time

Announcements:

• CrossFit 858 Golden Hour (Ages 50+) starts Tuesday! CLICK HERE

SWOD (15 min)-Last deload week before testing

Back Squat: 1×5@60,70, 75, 75%

Front Squat: 1×5@60, 70, 75%

WOD

40 Front Squats (45/35)

10 Lateral Burpees over bar

30 Front …