Sat July 8
“Adam Brown” – Partner Style
Break up the reps as needed
1 Barbell per group, change weights between exercises
Two rounds for time of:
24 Deadlift 275/185
24 Box jumps,
24 Wallball
24 Bench press 185/95
24 Box jumps
24 Wallball
24 Power Clean 135/95
Sun
16 Rounds
1 Burpee
2 Hang Clean 155/95
4 Pull Ups
8 TTB
Monday
5-3-1+ Front Squat – Week 3 of Strength Cycle
1+ Means if you’re feeling good, go for 2 or 3 reps or add a 4th or 5th set w/ more weight.
Then
Yates Row
3×5
Metcon:
8 Min AMRAP
2 OverHead Squat 95/65
2 Burpee Pull Ups
4
4
6
6etc…
Tuesday
Strict Press 2×5
Push Press 2×3
Split Jerk 2×1 – Try to build in weight all 6 sets and beat last week’s #s
Metcon:
20 Min
Even Min – 20 KB Swing 70/53
Odd Min – 10 CrossBody Knee to Elbow
If you don’t finish an exercise in the minute, go to the next exercise but skip the next round of the exercise you didn’t finish.
– Scale so that you complete at least the 1st 8 min
-Score the round you do all the work, don’t expect everyone to get all 20
Wednesday
5-3-1+Deadlift – Week 3 of Strength Cycle
1+ Means if you’re feeling good, go for 2 or 3 reps or add a 4th or 5th set w/ more weight.
Metcon
20 Min Cap50 Cal Row – RX+ Bike
35 Wall Ball
20 DB Snatch
RX+ 5 Rope Climb
20 DB Snatch -if not doing rope climb, it’s just 40 straight
35 Wall Ball
50 Cal Row
Thursday
Metcon:
Every 4 Min for 32 Min
200M Jog and
3 Clean and Jerks
RX+ 1 Rope Climb
-Build in weight the 1st 2-3 rounds
Score your heaviest 4 Rounds
Don’t sprint the 200M but have your heart rate a little elevated for the CJ
Aim for about 2min work, 2 min rest.
Friday
“Fran” – Our quarterly test of one of the classic CrossFit benchmarks.
21-15-9
Strength
5-3-1+ Bench Press – Week 3 of Strength Cycle
1+ Means if you’re feeling good, go for 2 or 3 reps or add a 4th or 5th set w/ more weight.
