Sunday, August 21 - Saturday, August 27

Sunday, August 21 - No Class

 

Monday, August 22

Strength: Jerk

  • 5x4

WOD: 21-15-9 for Time

  • Strict Press (53/75)
  • Barbell Sumo Deadlift High Pull (53/75)

*10 Shuttle Sprints between each round

 

Tuesday, August 23

WOD: TABATA (x2)

  • Box Step-Ups (20"/24")
  • KB Swings (35/55)
  • Sit-Ups (round 1)/Back Extensions (round 2)
  • Row (calories)

*530PM Bootcamp will be combined with 530PM General CrossFit class today

 

Wednesday, August 24

Strength: Squat Clean

  • 5x2

WOD: For Time (compare to 8/27/15 & 5/7/15)

  • 800 M Run
  • 21 Clusters (63/95)
  • 21 Burpess
  • 600 M Run
  • 15 Clusters (63/95)
  • 15 Burpees
  • 400 M Run
  • 9 Clusters (63/95)
  • 9 Burpees

 

Thursday, August 25

Strength: 8 Minute EMOM

Minute 1:

  • 5 Strict Pull-Ups

Minute 2:

  • 30 second L-Sit

Skill Work: Double Under/Triple Under Practice 

WOD: 12 Minute EMOM

Minute 1

  • 10 Chest to Bar Pull-Ups

Minute 2:

  • 40 Double Unders

 

Friday, August 26

Strength: 10 Minute MOMO

Overhead Squat

  • 3 Reps at 70% of 1 Rep Max

WOD: 10 Minute Ladder

1/1/1, 2/2/2, 3/3/3, 4/4/4...

  • Power Snatch (63/95)
  • Overhead Squat (63/95)
  • Lateral Bar Jump 

 

Saturday, August 27

Partner WOD: 5 Rounds for Time

  • 400M Partner MB Carry (14/20)
  • 40 Partner MB Sit-Ups
  • 40 Partner Wall Balls (14/20)

*Sit-Ups and Wall Balls will alternate between partners every rep

Posted on August 21, 2016 .