Sat July 15
120 KB Swings 70/53
120 Cal
120 TTB
120 Cal on a different device
120 Wall Ball 20/14
12x100m Run — RX+ Run w/ a dball or sandbag
After each exercise, each partner does 100m Farmer Carry w/ 1 KB
Sun
3 Rounds
20 HSPU
20 Front Squats 155/105
20 Box Jump
RX+ 10 Muscle Ups
Monday
Back Rack Lunges 2×5
Tempo Back Squat 3×5 – Tempo – 3 Sec Descent, 2 Sec in Bottom, Stand Up Quick, Take a Breath and Repeat.
5 Reps should take over 30 seconds….
Metcon:
15 min AMRAP
5 Pull Ups RX+ Ring Muscle Up
10 Push Ups RX+ HSPU
15 DB Snatch 50/35
10 TTB
5 Burpee
Tuesday
Z Press 3×5
Metcon:
32 Min EMOM
Min 1: 3 Hang Power Clean + 3 Front Squats 155/105 + 1 Jerk
(Use about 2/3 of your 1RM Clean and try to do all 7 reps unbroken)
Min 2: Max Box Jump Over
Min 3 and 4: 200M and Rest
Record your total box jump over
Wednesday
10 Rounds
20 KB Swings 70/53
20 Cal or 200M Run
Then
10 Rounds
10 Wall Ball
10 Cal or 100M Run
Thursday
“Lift Move Work”
Warm up to a heavy Clean and then.
On a 20 Min Clock
4 Min to Establish a Max Clean
2 Min Break
4 Min Max Bar Muscle Ups/Pull Ups/Ring Rows
2 Min Break
8 Min AMRAP
30 Double Unders
8 DB Push Press Right Arm
8 DB Push Press Left Arm
8 Burpee Over DB
Friday
“Jackie” – One of the Classic CrossFit Benchmarks
1000M Row
50 Thrusters 45/35
30 Pull Ups
Or
Jackie +
50 Cal Bike
50 Wall Balls
15 Ring Muscle Up
Or
Jackie X
3000M Bike
50 Wall Balls
10 Rope Climb
Strength
OverHead Squat 15-5-3-1-1 (yes 15 to start)
