Sunday, July 23 - Saturday, July 29

Sunday, July 23 - Rest Day

 

Monday, July 24

Strength: Strict Press

  • Establish a 1 Rep Max (compare to 3/23/17)

WOD: 3 Rounds for Time (3 scores)

  • 500M Row
  • 12 KB Alternating Ground to Overhead (35/55)
  • 12 Box Jumps (20/24)

*Rest precisely 2 minutes between rounds and record all three times.

Strength - 6:30PM

  • Back Squat - 1 Rep Max
  • Deadlift - 1 Rep Max
  • Strict Press - 1 Rep Max

 

Tuesday, July 25

Strength: Overhead Squat

  • 3x3

WOD: 5 Rounds For Time (compare to 3/28/17)

"Nancy"

  • 400M Run
  • 15 Overhead Squats (63/95)

*25 minute time cap. Bring wrist wraps if you have them!

 

Wednesday, July 26

WOD: 21 Minute EMOM 

Minute 1: 

  • 8 Burpees

Minute 2: 

  • 8 Pull-Ups

Minute 3:

  • 10/12 cal. Row

Mobility: 10 Minutes

  • Banded Shoulder Work

Strength - 6:30PM

  • Front Squat - 1 Rep Max
  • Bench Press - 1 Rep Max
  • Weighted Pull-Up - 1 Rep Max

 

Thursday, July 27

Strength Complex: 5 Rounds w/ Light Weight!

  • Power Clean + Hang Squat Clean + Front Squat + Jerk 

WOD: Grace + Run Buy-Out for Total Time

  • 30 Clean & Jerk (93/135) (compare to 9/7/16)

then...

  • 800M Run

*18 minute time cap.

 

Friday, July 28

Strength: 5 Rounds

  • 10 Hollow Rocks
  • 10 V-Ups
  • 10 Tuck-Ups (view here)
  • 10 sec. Hollow Hold

WOD: For Time

  • 60 Double Unders
  • 6 Rope Climbs
  • 40 Double Unders
  • 4 Rope Climbs
  • 20 Double Unders
  • 2 Rope Climbs

*15 minute time cap.

 

Saturday, July 29 - CLOSED.

Join us at CrossFit Prior Lake from 9AM-1PM for the 3rd annual In-House Throwdown! Members will be competing on teams of 6 in 4 different workouts. All are welcome & encouraged to attend and spectate. There will be a potluck BBQ directly following the event. Come for some or all of the event! Last day to sign-up to participate is Sunday, July 23. 

Posted on July 23, 2017 .