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June 2017

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day A. Agility Ladder Skills & Drills - coaches choice # 1 - coaches choice #2 - coaches choice #3 - coaches choice #4 - coaches choice #5 B. 20 Minute AMRAP 400m Run 30 Power Clean and Jerk 200m Run 10 Power Snatch F - 75/55 P - 95/65 S - 115/85 *In teams of (2) *Alternate reps as you see fit *Both teammates complete the run together

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day A. Inverted Barbell Row - Static Hold Top (Complete x 45 seconds) - Static Hold Bottom (Complete x 45 seconds) - Row Negatives (Complete x 45 seconds) - Strict Inverted Rows (Complete 3 x max reps) B. 15 Minute AMRAP 40 Double Unders 20 DB Deadlifts 40 Double Unders 20 DB Push Press F - 35/15 P - 45/25 S - 55/35 *In teams of (2) *Alternate reps as you see fit

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day   A. Thruster 10.8.6.4.2.1 *Build in weight *From the floor   B. 15 Minute AMRAP 21 Calories on the Rower 15 Front Squats 9 Thrusters F - 75/55 P - 95/65 S - 115/85 *In teams of (2) *Alternate reps as you see fit

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day A. T2B Progressions - DB Gauntlet (Complete x 30 seconds) - Strict Straight Leg Raises (Complete x 30 seconds) - Strict Partner Assisted T2B (Complete x 30 seconds) - Kipping T2B Highest Progression (3 x Technically sound max sets) B. 15 Minute AMRAP 40 DB Power Snatch 30 Box Jumps 20 T2B 10 DB Push Press F - 35/15 P - 45/25 S - 55/35 *In teams of (2) *Alternate reps as you see fit  

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day A. Pull-up Strength & Skill - Static Hold (Complete x 45 seconds) - Pull-up Negatives (Complete x 45 seconds) - Feet / Leg Pull-ups (Complete x 45 seconds) - Strict Pull-ups (Complete 3 x Max reps) B. 15 Minute AMRAP 40 WBS 30 Push-ups 20 Deadlifts 10 Hang Power Cleans F - 95/65 P - 135/95 S - 165/115 *In teams of (2) *Alternate reps as you see fit

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day A. Bar Dips Strength & Skill - Static Hold Top (Complete x 45 seconds) - Static Hold Bottom (Complete x 45 seconds) - Strict Dips (Complete x 45 seconds) - Kipping Dips (Complete 3 x Max reps) *Athletes may experiment with ring dips if they'd like B. 5 Minute AMRAP 30 Row or Bike Calories 200m Run AMRAP WBS Rest 5 Minutes & Repeat *Complete 2 Total Intervals F - 14/8 lbs. P - 16/10 lbs. S - 20/14 lbs. *Score total AMRAP reps across all two rounds

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day A. Thruster Skills & Drills - Deadlift - Front Squat - Push Press - Thruster *Build up to a heavy single from the floor B. For Time 2K Row 50 Power Clean & Jerk 1K Row 25 Power Clean & Jerk *In teams of (2) *Alternate meters / reps as you see fit F - 95/65 P - 135/95 S - 165/105 *25 Minute Time Cap

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day A. Banding Running Skills & Drills - Forward (Complete x 3 Lengths) - Right Lateral (Complete x 3 Lengths) - Backwards(Complete x 3 Lengths) - Left Lateral (Complete x 3 Lengths)   B. 5 Rounds For Time 10 Burpee Pull-ups 30 Double Unders F - Burpee to Target + Single Unders x 2 P - Chin over bar S - Chest to bar    

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day A. Push-ups - Static Hold Top (Complete x 45 seconds) - Static Hold Bottom (Complete x 45 seconds) - Push-up Negatives (Complete x 45 seconds) - Strict Push-ups (Complete 1 x max reps) *Use an elevated bench to complete the ROM without using a hand release technique B. 5 Minute AMRAP 30 Row or Bike Calories 15 Hang Power Snatch AMRAP Air Squats Rest 5 Minutes & Repeat *Complete 2 Total Intervals F - 35/15 P - 45/25 S - 55/35 *Score total AMRAP reps across all two rounds