Sat Aug 5
Two rounds of:
200 Double-unders
50 Overhead Squat 135/95
50 Pull-ups
1 mile Run
Split up the reps anyway you like.
Both partners run both miles.
Scale so that you are starting the 1st mile run around 15 min into the WOD
Sun
1000M Run (3 laps)
40 Burpee Box Jump Over
20 Thrusters 95/65
660M Run (2 laps)
30 BBJO
15 Thrusters 135/95
330 M Run (1 lap)
10 Thrusters 155/105
200M Run
10 BBJO
5 Thrusters 185/135
Scale the thrusters so that no weight will take your more than 2.5 min
Mon
Back Squat 3×3
Week 2 of “Wendler” Strength Cycle
Metcon
30-20-10
KB Swing 70/53
CrossBody Knee to Elbow
Run 330-200-100M
Tues
10 Rounds
2 Min Work – 2 Min Break
10 Pull Ups – RX+ 3 Muscle Ups
10 DB Snatch 50/35
Max Wall Balls
Score total Wall Balls
Scale the Pull Ups so that the 1st 3-5 rounds are under 30 seconds
Wed
Strict Press 2×5
Push Press 2×3
Split Jerk 2×1
Try to build in weight all 6 sets.
If feeling good, go for more jerks.
Metcon
“Christine” – One of the classic CrossFit Bencharks
3 Rounds
500M row or 1 mile bike
12 Deadlifts (Use your bodyweight)
21 Box Jumps
Thurs
Front Rack Step Forward Lunge 3×5
Metcon
6 Rounds – :45 work :15 rest
Min 1 GHD
Min 2 HandStand Push Up / Z Press
Min 3 Double Unders / Plate Hop
Min 4 Rest – RX+ 2 Rope Climb
Stagger start as needed/No score today
Benchmark workouts yesterday and tomorrow
Fri
“The Chief” – One of the classic CrossFit Bencharks
5 Rounds
3 Min Work – 1 Min Rest
Cleans 135/95
6 Push Ups
9 Air Squats
Pick up where you left off
Score total rounds
Strength
Bench Press 3×3 – Week 2 of “Wendler” Strength Cycle
