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