Tuesday, July 24, 2018

Warm-up:

175 m. Run

then 2 rounds

  • 3 Pull-up
  • 6 Push-up
  • 9 Air Squat

 

MetCon:

Test #1

RX+/RX

for time

400 m. Run

then 10 rounds

  • 5 Pull-up
  • 10 Push-up
  • 15 Air Squat

then 400 m. Run


Fitness/Recovery

for time

400 m. Walk/Run

then 10 rounds

  • 5 Body Rows
  • 5 Push-up
  • 5 Air Squat

then 400 m. Walk/Run

Monday, July 23, 2018

Warm-up:

1 round

  • 10 Thruster
  • 5 Over-Head Squat
  • 10 Good Morning

 

MetCon:

CrossFit Total

RX+/RX

40 min. time cap

3 total attempts for each lift

  • Back Squat
  • Strict Press
  • Deadlift

Fitness/Recovery

for time

  • 40/30 cal. Row
  • 20 Thruster 45/33
  • 20 Medicine Ball Sit-up 20/14
  • 20 Slam Ball 30/20
  • 40/30 cal. Row

Friday, July 20, 2018

Warm-up:

1 round

  • 15/12 cal. Bike
  • 15 Pull-up
  • 15 Strict Press

 

WOD:

Games 2009.2

for time

RX+ 135/93

RX 95/63

  • 1000/800 m. Row
  • then 5 rounds
  • 25 Pull-up
  • 7 Push Jerk

Fitness/Recovery

  • 1000/800 m. Row
  • then 5 rounds
  • 10 B-O Barbell Row 75/53
  • 5 Shoulder-to-Overhead 75/53

 

Thursday, July 19, 2018

Warm-up:

1 round

  • 10 Snatch Grip Press
  • 10 Wall Ball
  • 10 DU

 

Strength/Skill:

Strict Press

3×5 @ 75% – EMOM

 

MetCon:

15 min. AMRAP

5-5-5, 10-10-10, 15-15-15,… rep scheme

RX+

  • Power Snatch 95/63
  • Wall Ball 20/14
  • DU

RX

  • Power Snatch 75/53
  • Wall Ball 20/14
  • DU

Fitness/Recovery

  • Power Snatch 45/33
  • Wall Ball 14/8
  • x3 SU