07.17.20 FRIDAY

CrossFit

STRENGTH/SKILL
EMOM 10:

ODD Minutes: 6 Strict Chin-ups
EVEN Minutes: 12 Strict Handstand Push-ups

METCON
AMRAP 12:
20 Alternating DB Snatches (50, 35) (10 each)
20 Split Stance DB Rows (50, 35) (10 each)
200 Meter Run

SPECIAL 5:30PM WOD FOR TRISH!

07.16.20 THURSDAY

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CrossFit

STRENGTH/SKILL
Sumo Deadlift (5 x 5)
BENCHMARK METCON
“Firestorm”

In an 8:00 Window:
1k Row
Remaining time AMRAP:
Squat Clean Thrusters (135, 95)

Rx+:(155, 105)

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07.15.20 WEDNESDAY

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CrossFit

METCON
Every 6:00 x 5 sets:
500 Meter Row
30 Air Squats
20 Abmat Sit-ups
10 Up Downs

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07.14.20 TUESDAY

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CrossFit

STRENGTH/SKILL
Close Grip Bench Press (5 x 5)
METCON

For time:
20-15-10-5
Devils Press (Athlete Choice of DBs)
40-30-20-10
Hand Release Push-ups
80-60-40-20
Double Unders

Rx+:(Ring Dips for HR Push-ups)

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07.13.20 MONDAY

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CrossFit

STRENGTH/SKILL
Front Squat (5 x 5)
BENCHMARK METCON
“Abs of Steel”

For time:
Buy in:
50 T2B
Then,
50 Front Rack Walking Lunges (115, 75)

*Every time you drop the bar complete 10 Bar Facing Burpees

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07.11.20 SATURDAY

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CrossFit

METCON
Every 5:00 x 5 Sets:
“BB Complex” of:
6 Romanian Deadlifts (115, 75)
6 Hang Power Cleans
6 Front Squats
6 Front Reverse Lunges each side
400 Meter Run

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07.10.20 FRIDAY

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CrossFit

STRENGTH/SKILL
EMOM 10:
ODD Minutes: 6 Strict Chin-ups
EVEN Minutes: 12 Strict Handstand Push-ups
METCON
AMRAP 10:
20 Push Press (115, 75)
20 Barbell Rows (115, 75)
20 T2B

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07.09.20 THURSDAY

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CrossFit

STRENGTH/SKILL
Sumo Deadlift (5 x 5)
BENCHMARK METCON
“Corona Burn”
For time:
30-20-10
Front Squats (155, 105)
21-15-9
Bar Facing Burpees

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07.08.20 WEDNESDAY

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CrossFit

METCON
For total time:
500 Meter Row
50 Double Unders
50 Wall balls (20, 14)
Rest 2:00
500 Meter Row
50 DB Single Arm Push Press (50 each)
50 Double Unders
Rest 2:00
500 Meter Row
50 Wall balls (20, 14)
50 Double Unders

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07.07.20 TUESDAY

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CrossFit

STRENGTH/SKILL
Close Grip Bench Press (5 x 5)
BENCHMARK METCON
“Helen”
3 Rounds for time of: 
400m Run 
21 Kettlebell Swings, 53# / 35# 
12 Pull-ups

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