July 22-28

Sat 

400m KB Run (70/53)
100 Pull-ups
100 Box Jumps (24/20)
100 Sit-ups
100 KB Swings (70/53)
100 Air Squats
100 Push Press (95/65)
400m KB Run

Fine Print
The KB must never touch the floor. 
Partners will alternate holding the KB and completing the movements
Rules for holding the KB: 
1. May not rest on your foot 
2. Both heels must remain on the floor
3. If partners are using different weight then both KBs must be off the floor before setting the other one down

Sun
25 rounds:
1 Snatch 155/95 – Scale to about 75% of your 1RM
3 Wall Balls
3 TTB

Mon
“CrossFit Football Total”
Three attempts of each lift:

• Power Clean 1-1-1
• Back Squat 1-1-1
• Bench Press 1-1-1
• Deadlift 1-1-1

Your score is the total of your best successful lifts.

Tues
With a Partner 40 Min AMRAP
Alternate exercises
10 TTB – Rx+ 2 Rope Climbs
10 Box Jumps
10 KB Swings 70/53
10 DB Snatch 50/35
200M Farmer Carry W/ DB – RX+ Both DB and KB

Wed
“HotShots 19”
Six rounds for time of:
• 30 Squats
• 135 pound Power clean, 19 reps
• 7 Strict Pull-ups
• Run 400 meters

– Scale the Clean to a weight you can easily do 10 reps and drop the run to 200M or 1 lap to keep the 1st 2 rounds under 12 min.

Thurs
Split Squat 3×10
Yates Row 3×5

Metcon
50 Wall Ball
50 Cal
RX+ 50 Double Unders After Cals
3 Min Break
50 Wall Ball 
50 Cal
RX+ 50 Double Unders After Cals
Score your total time

Fri
“DT” – Quarterly Test
5 Rounds
12 Deadlift 155/105
9 Hang Clean 155/105
6 Shoulder to Overhead 155/105

-Scale to a weight that when fresh the 6 S2OH is manageable but feels tough


Strength
Back Squat 2×5
Bench Press 2×5 
Staring new strength cycles this week
No need to break records on the 5 reps today, just getting some easy reps in.

POPULAR POSTS

APR 20 – 26

Saturday For Time (CAP 35:00)w/ a partner… 150 Deadlift @185/125150 Box Jump Over150/110 Cal Row-Ski or 130/90 Cal Bike*Partition However You’d Like. Sunday 5 Rounds

APR 13 – 19

Saturday For Time (CAP 35:00)w/ a partner… Buy-in: 1000m Run (together)30 Hang Clean @135/9530 SYNC Burpee Over Bar30 Hang Clean @155/10530 SYNC Burpee Over Bar30

APR 6 – 12

Saturday 6 Rounds For Time (CAP 40:00)w/ a partner…10 Alt. DB Devil Press @50/3515 KB SDHP @70/5320 Push Up400m Run (Together)*You need to alternate the

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