CrossFit – Mon, Jul 10 Back Squat (Weight) 5×5 RPE 10 Rest 2-3 mins btwn all sets. Metcon (AMRAP – Rounds and Reps) 20 AMRAP:400m Run21 Thrusters 95/6515 GHD SU9 C2B PU *GHD to Parallel/V-Up/Abmat SU *Chin-Over-Bar PU/Banded Strict PU/Barbell PU
CrossFit – Sat, Jul 8
CrossFit – Fri, Jul 7 Metcon (Time) Heavy “DT” “Heavy DT” 5 RFT:12 Dead Lifts9 Hang Power Cleans6 Push Jerks Men: 205 lbs.Women: 145 lbs. Scale weight accordingly
CrossFit – Thu, Jul 6 Bench Press (Weight) Superset the following: A) Bench Press; rest :454 x 5 RPE 91 x 5 RPE 10 B) 5 x :45 Hollow Hold on Rings, rest :45 Metcon (Time) 3 RFT:500m Row25 Overhead Barbell Lunge 115/7525 Toes to Bar Buy-Out: 500ft. Handstand Walk L1: Kiip Swing to L-SitL2:
CrossFit – Wed, Jul 5 Snatch Word (Weight) 3×5 Drop Snatch-Increase the weight every set, rest as needed3×5 Snatch Balance-Increase the weight every set, rest as needed Beginning at 75-80% of 1 RM Snatch, perform the following complex every 90 seconds for a total of 5 sets: Power Snatch Hang Snatch(just below the knee) OHS
