---

Monday 7/16

A) Every 2.5 minutes x 5 sets:

– 3 push press + 2 push jerk + 1 split jerk

*Keep moderate to insure good technique and timing

 

B) Every 5 minutes x 4-5 sets:

– 500/400m row

– 20/15 push-ups

– 10 box jump overs

 

*Scale push-ups so that first set is unbroken or close to it.

 

Tuesday 7/17

A) E3M x 4 sets:

– 6 front squats

*Heavier than last week’s 8s.

 

B) Tester (compare to 6/25)

15 min AMRAP:

– 15 thrusters (95/65)

– 15 pull-ups

– 15 burpees

 

RX+: 115/75

 

Masters

A) E3M x 4 sets:

– 7 back squats

– 10 L-seated DB presses

*Squats should be heavier than last week.

 

B) 15 min AMRAP:

– 300m run or 300/225m row

– 10 alternating DB snatches

– 10 walking lunges

– 10 lemon squeezes

– 30 single unders

 

Wednesday 7/18

A) Every 2 min x 4-5 sets

Station 1: 300m run

Station 2: 10 hang power cleans + 6-8 toes to bar + 20 double unders

Station 3: 16 overhead walking lunges + 8 burpees over the plate

Station 4: rest

 

B) 3 sets for quality:

– 3 TGUP / arm

– 8/side single leg DB/KB Romanian deadlifts

*If single leg isn’t attainable perform 10 regular RDLs.

 

Thursday 7/19

A) Every 2 minutes x 5 sets:

– 5-4-3-2-1 x overhead squats

*Try and build  to a single heavy rep.

 

B) For time:

– 1000/800m row

– 50 double unders

– 15 overhead squats (95/65, 75/55, 65/45)

– 10 burpee pull-ups

– 15 overhead squats

– 50 double unders

– 1000/800m row

 

RX+ use 115/75 and perform 10/7 bar muscle-ups and

 

Masters

A) E2MOM x 5 sets:

– 3 strict press + 3 push press

 

B) For time:

– 750/600m row

– 50 single unders

– 20 RKB swings

– 15 push-ups

– 10 ring rows

– 15 push-ups

– 20 RKB swings

– 50 single unders

– 750/600m row

 

Friday 7/20

A) E4M x 3 sets:

– 8 deadlifts

– 16 alternating standing single arm overhead press

*Deadlifts should be around 65-75%. Focus on controlled TnG without bouncing the barbell.

 

B) 3 sets for quality:

– 60 sec of max effort supinated pull-ups

– 8/side front foot elevated KB front rack reverse lunges (foot on 45# plate)

– KB contralateral carry down and back

– 30 sec accumulated L-sit

 

Saturday 7/21

8am Masters

For time with a partner:

– 1000/800m row

– 80 RKB swings

– 80 goblet squats

– 1000/800m row

– 60 elevated push-ups

– 60 ring rows

– 1000/800m row

– 40 lemon squeezes

– 40 NPU burpees

 

9am CrossFit

For time with a partner:

– 2000/1500m row

– 80 KB swings

– 80 goblet squats

– 1500/1200m row

– 60 push-ups

– 60 pull-ups

– 1000/800m row

– 40 box jumps

– 40 burpees

 

10am Intro To CrossFit

4-5 rounds for time:

– 250/200m row

– 10 wallballs

– 200m run

– 10 RKB swings

R2M

 

Sunday 7/22

10-12pm Open Gym