July 29 – Aug 4

Sat 
With a partner – alternate exercises 
12 Rounds – 40 Min Cap
10 Pull Ups – RX+ 4 Muscle Ups
10 DB Hang Clean and Jerk – RX+ DBALL Clean
10 Wall Balls
100M Run
100M Farmer Carry – RX+ DBALL Carry

Sun
50 Pull Ups
21 Power Cleans 155/105
35 TTB
15 Front Squat 185/135
20 Muscle Ups
9 Squat Cleans 225/155

Mon
Back Squat 3×5
Week 1 of New “Wendler” Strength Cycle

Metcon
3 Rounds
3 Min work – 2min rest
Start each round at 3 Thrusters
3 Thruster
3 Pull Ups
6 Thrusters
6 Pull Ups
9,9,12,12 etc
Score total reps across of all 3 rounds

Tues
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
Max rounds in 3 minutes of:
3 deadlifts 275/185
6 push-ups
9 squats
Rest 1 minute. 
Repeat for a total of 5 cycles.
Pick up where you left off.
Scale the deadlifts to a weight you can do about 10 of when fresh.

Wed
Front Foot Elevated Split Squat 3×5

Metcon
Complete as many reps as possible in 20 minutes of:
95/65-lb. 15 reps
Rest 1 minute
125/75-lb. 15 reps
Rest 1 minute
155/95-lb. 15 reps
Rest 1 minute
185/115-lb. 15 reps
Rest 1 minute
215/135-lb. 15 reps
Scale so that you are using 4-5 weights staring around 1/2 your max and finishing around 90%

Thurs
8 Rounds, 3 Min work – 2 Min break
1 Bear Complex 95/65#
200M Run
Max TTB until the clock hits 3min.
1 Bear Complex is 7 Rounds of 
1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press from behind the neck.
You’re basically doing 35 reps, it should take about a min.
The 200M Run should take about 1 min, leaving you about 1 min for TTB
Record your total TTB

Fri
“Helen” – One of the classic CrossFit BenchMarks
3 Rounds
400M Run
21 KB Swings 53/35
12 Pull Ups

Strength

3×5 Bench

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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