CrossFit – Fri, Jul 14 Cameron (Time) 50 walking lunge steps 25 chest-to-bar pull-ups 50 box jumps 25 triple-unders 50 back extensions 25 ring dips 50 knees-to-elbows 25 wall-ball "2-fer-1s" 50 sit-ups 5 rope climbs, 15 ft. Men: 20-in. box, 14-lb. ball Women: 24-in. box, 20-lb. ball In honor of U.S. Coast Guard Lieutenant Junior
CrossFit – Thu, Jul 13 Metcon (AMRAP – Reps) 10 Rounds:Min1: 50 Double UndersMin2: 10 Burpee Box Jump Overs 24/20″Min3: 5/3 Muscle-upsMin4: Rest 50 DU=100 Singles or 25 Attempts 5 MU=5 Pull Up Progression+5 Dip Progression
CrossFit – Wed, Jul 12 Bench Press (Weight) 5×5 RPE 10 Rest 2-3 mins between all sets. Metcon (Time) For Time: 10-9-8-7-6-5-4-3-2-1 Cal RowDbl DB Devils Press 50/35
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
