Sunday, July 30 - Saturday, August 5

Photo credit: Michele Fisher

Photo credit: Michele Fisher

Sunday, July 30 - Rest Day

Join us at CrossFit Prior Lake at 6:00PM for a FREE yoga class! Bring a mat and towel if possible, friends/family are invited!

 

Monday, July 31

Strength: Front Squat 

  • Establish 1 Rep Max (compare to 4/27/17)

WOD: "Death By" (compare to 11/21/16)

  • Cluster (63/95)

*Once you can no longer complete the required # of reps in that minute, perform 3 reps every minute, on the minute until all athletes are done.

Strength (New Cycle!)- 6:30PM

  • Power Snatch - Heavy Double
  • Overhead Squat - 1 Rep Max
  • Pike Press - 3x6
  • Strict Chin Up - 3x6
  • Hanging Leg Raises - 3x10
  • Walking Lunge + Sled Sprint (25/45) + Walking Lunge - 20 Lunges + 50 ft Sled + 20 Lunges

 

Tuesday, August 1

Strength: 10 Minute MOMO

Push Press

  • 2 Reps at 80-85% of 1 Rep Max

WOD: 4 Rounds for Total Hang Snatch Reps

2:30 minutes

  • 50 Double Unders
  • Max Hang Snatch (53/75)

*Rest precisely 90 seconds between each round. Score will be max hang snatch for each round (4 scores). Scaling for Double Unders is 100 Single Skips.

Strength (New Cycle!)- 6:30PM

  • Power Snatch - Heavy Double
  • Overhead Squat - 1 Rep Max
  • Pike Press - 3x6
  • Strict Chin Up - 3x6
  • Hanging Leg Raises - 3x10
  • Walking Lunge + Sled Sprint (25/45) + Walking Lunge - 20 Lunges + 50 ft Sled + 20 Lunges

 

Wednesday, August 2

Warm-Up: Movement Prep

WOD: 5 Rounds for Time

  • 10 Deadlift (155/225)
  • 15 Bar-Facing Burpees
  • 20 Wall Balls (14/20) (10'/10')

*35 minute time cap.

Strength - 6:30PM

  • Power Clean - Heavy Double
  • Front Squat - 5-5-5-5
  • Strict Dips - 3x6
  • Supine Row - 3x6
  • Leg Throw Downs - 3x10
  • Box Step Ups + MB Slams - 15-12-9 for Time

 

Thursday, August 3

Warm-Up: Rolling

  • 5 Frames

*3 mountain climbers per penalty point.

Hero WOD: 7 Rounds for Time

"Adrian" (compare to 11/22/16)

  • 3 Forward Rolls (view here
  • 5 Wall Climbs
  • 7 Toes to Bar
  • 9 Tall Box Jump (24"/30")

*25 minute HARD time cap. Scaling for forward rolls will be 3 candlestick rolls.

 

Friday, August 4

Strength: Alternating Turkish Get-Up

  • 3x6 

WOD: 3 Rounds for Time

"Michael" (compare to 4/13/17)

  • 800M Run
  • 50 Back Extensions
  • 50 Sit-Ups

*28 minute time cap

 

Saturday, August 5

WOD: 28 Minute EMOM

Minute 1:

  • 200M Run

Minute 2: 

  • 15 KB Swings (35/55)

Minute 3: 

  • 10/12 cal. Row

Minute 4:

  • 12 Push-Ups
Posted on July 30, 2017 .