July 15 – 21

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)

POPULAR POSTS

FEB 17-23

Sat  For Time (CAP 35:00) w/ a Partner… 30 Burpee Over The Bar -RX+ SYNCHRO100 Thruster @95/6510x 30 Double Under – RX+ Unbroken*100 Thruster30 Burpee

FEB 10-16

Sat  With a partner… *You need to do all the machines, one per block. AMRAP 10:00 1500m Row-Ski/ 3600m Bike*Split every 250m or 600m.MAX Cluster

FEB 3-9

Sat  With a partner… AMRAP 35:00 1km Row-Ski or 2.5km Bike30 Burpee Box Jump Over (24/20″)20 SYNC KB Lunge @53/35 – RX+ Double 50/35# DB10

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