08.14.20 FRIDAY

CrossFit

STRENGTH/SKILL
1: Floor Press
2: 1-Arm KB Row
3: Rollback Triceps Extensions
METCON
Max Reps of:
2:00 Push-ups
2:00 Abmat Sit-ups
2:00 Air Squats
2:00 Banded Pull-aparts

08.13.20 THURSDAY

CrossFit

STRENGTH/SKILL
Banded Sumo Deadlift (8 x 3)
BENCHMARK METCON
“Gam City”
For time:
30 Power Cleans (135, 95)
30 Front Rack Reverse Lunges each Leg (135, 95)

08.12.20 WEDNESDAY

CrossFit

METCON
Minute 1: 40s Row for calories
Minute 2: 40s 10m shuttle sprints
Minute 3: 40s Front Rack KB Carry for distance
Minute 4: 40s Double Unders for reps
Minute 5: 40s Burpees for reps

08.11.20 TUESDAY

CrossFit

STRENGTH/SKILL
1: Half-Kneeling Landmine Press (4 x 8-10 each)
2: Close Grip Bench Press (Build to a heavy 5 in 5 sets)
3: Pull-ups

08.10.20 MONDAY

CrossFit

STRENGTH/SKILL
Front Box Squat (Build to a Heavy 3 in 6 sets)
METCON
AMRAP 8:
3 Russian KBS (70, 53)
3 Goblet Squats
6 Russian KBS
6 Goblet Squats
And so on adding three reps per set.

Rx+:(Heavier than Rx if possible)

08.08.20 SATURDAY

CrossFit

METCON
AMRAP 20 with a partner – ascending reps:
3 Deadlifts (225, 155)
3 Burpee Pull-ups
100 Meter Run
6 Deadlifts (225, 155)
6 Burpee Pull-ups
100 Meter Run
9 Deadlifts (225, 155)
9 Burpee Pull-ups
100 Meter Run
And so…

08.07.20 FRIDAY

CrossFit

STRENGTH/SKILL
Power Snatch (Build to 80% of 1RM for double in 10 sets)
METCON
5 Rounds of:
60s Farmer Carry – AHAP
30s Rest
60s Front Rack Carry – Light
30s Rest
60s Wall Balls (20, 14)
30s Rest

08.06.20 THURSDAY

CrossFit

SKILL REVIEW
10 Minutes devoted to 1 gymnastics or Olympic lifting skill.
METCON
Rowing Intervals: 5 x 500 Meters.

08.05.20 WEDNESDAY

CrossFit

STRENGTH/SKILL
Back Squat (Build to a heavy 5)
BENCHMARK METCON
“Beat the Clock”
For time:
21-15-9
Kettlebell Swings (53, 35)
Burpees

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!