WOD

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23
Jul

Saturday July 24th

CROSSFIT
Partner
AMRAP x 21 min, split work however**
60 Calorie Row
50 Hang Power C&J 115/85/65
40 Toes to Bar
** Every time you switch places, 3 Synchro Burpees (including switching while changing movements)
(Should be able to do sets of 5+ for C&J)


BOOTCAMP
20 Min AMRAP
200m Run
20 Wall Balls
20 Russian Kettle Bell Swings
2 Min Rest

22
Jul

Friday July 23rd

CROSSFIT
Skill Work – HSPU
Beginner – 5 x 3-5 Pike/Box HSPU
Intermediate – 5 x 2-5 HSPU
Advanced – Max Height 2 Rep Deficit HSPU

EMOM x 16 (4 rd)

  1. 7 Med Ball Cleans 20/14
  2. 6 Single Leg Deadlift 53/35/26 (ea)
  3. 5 Single Arm KB S2O (ea)
  4. 4 KB Snatch (ea)
21
Jul

Thursday July 22nd

CROSSFIT
EMOM x 5
3-5 L-Sit Pull-ups
Scale: Strict Pull-up

4 RFT
50 Double Under
20 Burpee Box Jump Overs 24/20
10 Pull-ups
Rx+: 100 Double Under
(Lateral BBJO okay if space limited)


BOOTCAMP
(Today we do a version of the Crossfit Wod we Can Scale Any Thing We Need To Love You Cant Wait To See You)
4 Rounds 25 Min Cap
50 Single Unders
20 Burpee Box Step Overs
10 Ring Rows/Banded Pull Ups

BARBELL
Clean + Hang Clean
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20
Jul

Wednesday July 21st

CROSSFIT
50-40-30-20-10
Air Squats
Ab Mat Sit-ups
(13 min Cap)

Skill Work – Ring MU
Beginner: EMOM 3 False grip Ring rows + 3 Assisted Transitions
Intermediate: E2MOMx5 3-8 Foot Assisted Strict Ring MU
Advanced: Accumulate Max Reps, 10:00 (/remaining class time)
Compare to 5/21

BARBELL
Snatch
75-80-85-80-75-80-85-80-75-80-85-80-75-80-85

19
Jul

Tuesday Jly 20th

CROSSFIT
With a partner:
Partner A: Bike / Row for calories
Partner B: Run 400m

Each person runs 6x (1.5 mi total each)
Score is total calories / total time
40:00 Cap

BOOTCAMP
30 Min AMRAP
20/15 Cal Bike/Row
15 Sit Ups
10 Shoulder To Overhead Each Arm (1 DB)
5 Plank Rows Each Arm
100M Run
2 Min Rest

BARBELL
Split Jerk
80-83-86-89-92
83-86-89-92-95



18
Jul

Monday July 19th

Find a heavy complex:
Hang Snatch + 2 Overhead Squats

For Time
2-4-6-8-10-8-6-4-2
Overhead Squat 95/65/45
Chest to Bar
(15:00 cap)

Barbell

Squat Clean

3 rounds

75-80-85-90

16
Jul

SATURDAY July 17th

CROSSFIT
Chipper
With a partner
150 Cal Row (switch 15)
120 Wallballs 20/14 (switch 12)
90 Pull-ups (switch 9)
60 Hang Power Snatch 95/65/45 (switch 6)
30 Ring Dips (switch 3)

BOOTCAMP
7 Rounds
2 Min AMRAP
10 Seated DB Press
10 American Kettle Bell Swings
Max Cal Bike/Row
1 min Rest Between Rounds

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