Wednesday 2017.07.26

Jul 25, 2017

Strength

1A) Deadlift

  • 4 x 2-4 @ 41X1

1B) Push Ups

  • 4 x 6-8 @ 2121

Conditioning

4 Rounds for time:

  • 20 Alternating Dumbbell Snatches (50/35)
  • 10 Chest to Bar Pull Ups

Tuesday 2017.07.25

Jul 24, 2017

Strength

Back Squat

Performance:

  • 4 x 5 @ 85% of 5 rep max

Fitness:

  • 4 x 3-5 @ 30X1

Conditioning

For time:

  • 30 Wall Balls (14/20)
  • 20 Dumbbell Burpee Box Step Ups (25/35)
  • 30 Wall Balls

Monday 2017.07.24

Jul 23, 2017

Strength

Take 15:00 to work on the following complex:

  • Pause Clean Pull + Hang Power Clean + Front Squat

*For the pause clean pull, you will lift the bar to position 2 where you will pause for 2 seconds. Then perform a clean pull from that pause.*

Conditioning

3 Rounds:

  • 60m Sled Drag
  • Run around to the front of the building
  • 20/15 Calorie Bike or Row

Rest 3-4 minutes between rounds.

Saturday 2017.07.22

Jul 21, 2017

*Reminder*

Barbell Club is at 1100 today.

1000 CrossFit

Working in Teams of 3:

  • 27 Thruster Relay (95/65)
  • 200m Run Together
  • 21 Thruster Relay
  • 300m Run Together
  • 15 Thruster Relay
  • 400m Run Together
  • 9 Thruster Relay

 

Friday 2017.07.21

Jul 20, 2017

Strength

Back Squat

Performance:

  • Establish a 5 rep max

Fitness:

  • 4 x 1-3 @ 30X1

Conditioning

Every minute, on the minute, for 21:00:

  • Minute 1: 5 Burpees + 10 Wall Balls (14/20)
  • Minute 2: 5 Burpees + 10 Toes to Bar
  • Minute 3: 30 Double Unders + 3-5 Strict Pull Ups

*You may substitute 2-3 muscle ups for the 3-5 strict pull ups on the condition that your technique looks good.*