CrossFit – Tue, Jul 11 Snatch (Weight) 10 minutes to establish a 1 RM Snatch for the day. Clean and Jerk (Weight) 10 minutes to establish a 1 RM C&J for the day Metcon (Time) For Time: 9-7-5 Squat Snatches 135/95Deficit HSPU 4/3″
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:
