Monday, July 11th
Strength/Skill:
Front Squats/Back Squats 6/10 @ 70% x 3
(complete 6 front squats immediately into 10 back squats)
Metcon:
AMRAP in 14 Minutes of:
7 Manmakers (45/25)
30 Doubleunders
Tuesday, July 12th
Strength/Skill:
EMOTM for 8 Minutes of:
Sumo Deadlift x 3 (start at 60% of standard deadlift)
Metcon:
Every 2 Minutes for 16 Minutes:
7 Deadlift (225/155)
7 Strict Pull Ups
7 Box Jump Overs
Wednesday, July 13th
Strength/Skill:
Overhead Squats 4×6 @ 75% (pause in hole for 2 count)
Superset with max set Strcit HSPU or Dumbbell Press
Metcon:
10-9-8-7-6-5-4-3-2-1 Reps of:
Back Squats (115/75)
Bar Facing Burpees
Thursday, July 14th
Strength/Skill:
Warm-Up Complex
Metcon:
7 Rounds for time of (Partner WOD)
Power Clean x 1 + Clean x 1 + Front Squat x 1 + Jerk x 1 (complete complex 2 times) (185/125)
Sled Push 50 Meters (4/3)
1 partner works while 1 partner rests (14 rounds total)
Friday, July 15th
Strength/Skill:
Power Snatch + Snatch + OHS
Complete 7 sets work up to 80% of Snatch
Metcon:
“Third-Wheel”
To be released Thursday night after Clint and Kim welcome baby girl #3 into this world!!
Saturday, July 16th
8 and 10:30 AM CrossFit Class:
AMRAP 12 minutes of:
1 Rope Climb (15 ft)
250m Row/100m Run
1 Power Clean (205/135)
3 Rounds for time of: 25 Cal Bike/30 Cal Row 25 Burpees 25 AKBS 53/35
9 AM Barbell Class: Snatch Focus
11:30 AM – Intro to CrossFit
Sunday, July 17th
9 AM – Free-For-All WOD 10 AM – Monster Mash/Open Gym