July 8 – 14

Sat July 8

“Adam Brown” – Partner Style

Break up the reps as needed
1 Barbell per group, change weights between exercises

Two rounds for time of:  
24 Deadlift  275/185
24 Box jumps, 
24 Wallball  
24 Bench press 185/95
24 Box jumps 
24 Wallball  
24 Power Clean 135/95

Sun 

16 Rounds
1 Burpee
2 Hang Clean 155/95
4 Pull Ups
8 TTB

Monday

5-3-1+ Front Squat – Week 3 of Strength Cycle
1+ Means if you’re feeling good, go for 2 or 3 reps or add a 4th or 5th set w/ more weight.
Then
Yates Row
3×5

Metcon:

8 Min AMRAP
2 OverHead Squat 95/65
2 Burpee Pull Ups
4
4
6
6etc…

Tuesday 

Strict Press 2×5
Push Press 2×3
Split  Jerk 2×1 – Try to build in weight all 6 sets and beat last week’s #s

Metcon:

20 Min
Even Min – 20 KB Swing 70/53
Odd Min – 10 CrossBody Knee to Elbow
If you don’t finish an exercise in the minute, go to the next exercise but skip the next round of the exercise you didn’t finish.
– Scale so that you complete at least the 1st 8 min
-Score the round you do all the work, don’t expect everyone to get all 20

Wednesday 
5-3-1+Deadlift – Week 3 of Strength Cycle
1+ Means if you’re feeling good, go for 2 or 3 reps or add a 4th or 5th set w/ more weight.

Metcon
20 Min Cap50 Cal Row – RX+ Bike
35 Wall Ball
20 DB Snatch 
RX+ 5 Rope Climb
20 DB Snatch -if not doing rope climb, it’s just 40 straight
35 Wall Ball
50 Cal Row

Thursday 

Metcon:

Every 4 Min for 32 Min
200M Jog and
3 Clean and Jerks
RX+ 1 Rope Climb
-Build in weight the 1st 2-3 rounds
Score your heaviest 4 Rounds
Don’t sprint the 200M but have your heart rate a little elevated for the CJ
Aim for about 2min work, 2 min rest.

Friday 

Fran” – Our quarterly test of one of the classic CrossFit benchmarks.

21-15-9

Strength

5-3-1+ Bench Press – Week 3 of Strength Cycle
1+ Means if you’re feeling good, go for 2 or 3 reps or add a 4th or 5th set w/ more weight.

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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