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15
Jul

FRIDAY JULY 16th

CROSSFIT
Skill Work – HS Walk
Beginner: EMOM x 5 min, 3 Wall Kick-ups
Intermediate: EMOM x 5 min, 10 Shoulder Taps
Advanced: EMOM x 5 min, 15-25′ HS Walk

AMRAP x 9 min
1 – 2 – 3 – infinity Deadlifts 225/155/105
3 Lateral Burpee over the Bar
(DL should be unbroken through at least round of 5)

12
Jul

Tuesday July 13th

CrossFir
Skill Work – Bar MU
Beginner: EMOM x 4 min, 3-5 hardest version of pullup
Intermediate: EMOM x 4 min, 3 Hip to Bar + 1 banded/jumping BMU
Advanced: EMOM x 4 min, 3 – 5 BMU

AMRAP x 15
25′ OH Walking Lunge – Left 50/35/20
10 DB Box Step Up 24/20
25′ OH Walking Lunge – Right
10 Goblet Squat

BootCamp
15 Min AMRAP
10 DB/KB Hang Snatch Right Arm
10 Step Ups
10 DB/KB Hang Snatch Left Arm
10 Step Ups
5 min Rest
10 Min AMRAP
20 Cal Row
20 Single unders

BARBELL
Power Clean
65-70-75-80
70-75-80-85
75-80-85-90

9
Jul

Saturday July 10th

CrossFit
Skill – Rope Climbs
Skill – Pistols

AMRAP x 20
With a partner, alt rounds
8 Alternating Pistols
6 Burpees
4 Chest to Bar
2 Rope Climbs

BootCamp
28 Min AMRAP
20 Single Under
10 Single Arm Db Push Press (switch every 5)
10 Goblet Squats
20 Single Unders
Rest 1 Min

7
Jul

Thursday July 8th

CROSSFIT
Skill Work – Ring MU

Beginner: False Grip Ring Row w/Elevated feet
Intermediate: C2B False Grip Pullups
Advanced: Strict False Grip Ring MU Practice

“”Amanda””
9-7-5
Ring MU
Squat Snatch 135/95/65
(Snatch should be <80% of 1RM)
Scale Ring MU with False Grip Ring Row and Ring Dip

BOOTCAMP
30 Min EMOM
16 Single Leg Glute Bridge
16 Glute Bridge
16 Plank Jackds
16 Ring Rows
10/8 Cals

BarBell
Snatch + Hang Snatch + OHS
(% off Power Snatch )
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85-80-75-70