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P6 CrossFit – CrossFit View Public Whiteboard Front Squat Find a heavy to max Front Squat 50 Front Squats (Time) Complete 50 Front Squats at 50% of you 1RM

P6 CrossFit – CrossFit Foundations View Public Whiteboard On-Ramp Day 1 (AMRAP – Reps) Main Movements: Air Squat Front Squat Overhead Squat Put each member through squat therapy and annotate the nearest distance they can achieve. Check for butt wink (If so have them try a goblet squat to see if that fixes it) Supplementary

P6 CrossFit – CrossFit Shoulder-Focused Warmup (No Measure) 300m Row 10 PVC Pass Throughs 10 Figure 8’s 10 WB Thrusters Thread the needle (30s each side) 5 Strict Pullups 3 Wall Walks 50ft Bear Crawl *Coaches, guide your athletes through your favorite banded-rig stretches.* Don’t let me down (Time) 4RFT, with a Dumbbell (50/35): 10

P6 CrossFit – CrossFit View Public Whiteboard Five Below (AMRAP – Reps) AMRAP 5: Buy-In: 100 Double Unders Into Max Rounds: 6 Lateral Barbell Burpees 12 Front Squats Rest 5 Minutes AMRAP 5: Buy-In: 100 Double Unders Into Max Rounds: 6 Lateral Barbell Burpees 9 Thrusters Rest 5 Minutes AMRAP 5: Buy-In: 100 Double Unders

P6 CrossFit – CrossFit Standard Warm-up (No Measure) 10 PVC pass-throughs 10 figures 8’s 10 air squats 10 lunges 10 side lunges 10 calf raises 10 KB swings 10 burpees Notes: Coaches, use this time to work through movement prep with your athletes (esp. DU and DL) 4×4 (Time) 4RFT, on the 4: 30 DU

P6 CrossFit – CrossFit View Public Whiteboard Gone In 60 Seconds (Time) 3 Rounds: 40 Single Dumbbell Step-Back Lunges 30 Single Dumbbell Alternating Power Snatches 20 Burpees *On the two minutes do 20 Battle Rope Jumps Barbell Option: 3 Rounds: 40 Overhead Step-Back Lunges 30 Power Snatches 20 Burpees *On the two minutes do 40

P6 CrossFit – CrossFit Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance

P6 CrossFit – CrossFit View Public Whiteboard Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph

P6 CrossFit – CrossFit View Public Whiteboard Den (Time) 10-9-8-7-6-5-4-3-2-1: Double Dumbbell Clusters 200 Meter Run Barbell Option: 10-9-8-7-6-5-4-3-2-1: Double Dumbbell Clusters 200 Meter Run Metcon (Weight) 3 Giant Sets: 50′ Single Arm Overhead Walking Lunge (Right) 15 Single Arm Deadlifts (Right) 50′ Single Arm Overhead Walking Lunge (Left) 15 Single Arm Deadlifts (Left)

P6 CrossFit – CrossFit View Public Whiteboard 0′-5′ Row/Run/Bike/Ski (No Measure) Row/Run/Ski 0-100 Jog Pace 100-200 Run Pace 200-300 Sprint Pace Bike 0-200 Jog Pace 200-400 Run Pace 400-600 Sprint Pace 5′-15′ Daily Class Warm-up (No Measure) Quad Stretch Knee to Chest Soldier Kicks Walking Hammy Stretch Side Lunge Cradle Stretch Walking Samson Walking Spidermans