MONDAY, JULY 6

Workout of the Day:

A.) Front Squat
Work up to a set of 20 at 75% of 1RM

B.) For Time:
2 Rope Climbs
21 Hang Power Snatch (95/65)
21 GHD Sit-UPs
2 Rope Climbs
15 Hang Power Snatch
15 GHD Sit-Ups
2 Rope Climbs
9 Hang Power Snatch
9 GHD Sit-Ups

FRIDAY, JULY 3

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WORKOUT OF THE DAY:
3 RDS FOR TIME . . .

30 Wall Balls 20/14
30 Power Cleans 75/55
40 BJ step downs 24/20
40 Push Press 75/55
15 Burpees

THURSDAY, JULY 2

WORKOUT OF THE DAY:
A.) Mobility (lower body)

B.) AMRAP 15
12 Pull-ups (Unbroken)
200m Run
*(If you break on your pull-ups you must stop and complete the complex below before finishing the set.) Adv:135/95.. int: 95/65
5 Snatch Grip Deadlifts
3 power Snatches
1 heaving snatch balence

TUESDAY, JUNE 30

Workout of the Day:

A.) Clean 5-4-3-3-2
( 2sec pause in the bottom of the catch position before extending)
NO BOUNCE!!

B.) AMRAP 6
300m row sprint
6 thrusters 65/55
-rest 3 min-
AMRAP 6
300m Row sprint
6 burpees

MONDAY, JUNE 29

Workout of the Day:

A.) Front Squat
work up to 1 set of 15 at 75% of 1RM

B.) As Quick As Possible (time cap 8 min)
EMOM- 5 MedBall OHS 20/14
20 Power Cleans (95/65)
20 Power Snatches
20 Push Press
20 Push Jerk
-rest 2min-
EMOM- 5 MedBall FrontSquats
20 Push Jerk
20 Push Press
20 Power Snatch
20 Power Cleans

 

FRIDAY, JUNE 26

Workout of the Day:

FOR TIME :
20 Cal Row
30 One Arm Dumbbell Snatch (45/25)
40 Toes-To-Bar
50 Sit Ups
100 ft Overhead Walking Lunge (45/25 lb plates)
200 M Sprint

WEDNESDAY, JUNE 24

Workout of the Day:

B.) 4 Rounds for Time:

50 Double Unders
400 M Run
10 Burpees
10 Pull-Ups
10 Knees-To-Elbows