7.16.18 – 7.21.18

Monday: 7.16.18

3 sets of 1x Power clean + 1x Push jerk
In 10 minutes or less, build up to a heavy single and repeat for three total sets at the same weight.  Focus on maintaining proper foot position and receiving the bar on the shoulders/with elbows locked out (for the clean/jerk, respectively).  Reps do not count if form breaks down.


For time
12-10-8-6-4-2 Burpees over the bar (parallel with the bar)
6-5-4-3-2-1 Power clean and shoulder to overhead 165/105# (or no more than 80% from earlier, whichever is lighter)

Alternate movements until finished.

Tuesday: 7.17.18

For time, 6:00 cap
75x Pull ups
75x Push ups

Perform as many unbroken pull ups as possible (without dropping off of the bar).  If you do need to stop and drop, perform as many unbroken push-ups as possible (without resting on the floor).  Continue this pattern until 75 reps of both movements are completed.

Rest exactly 4 minutes, then

For time, 6:00 cap
1000/700m on the air bike
500/300m on rower
100 Double unders

Modify so that finishing under the 6 minute cap is not too hard, nor too easy.


Wednesday: 7.18.18

5-5-5x Back squat
In 12 minutes or less, build to three heavy sets of five reps.  The weight does not need to be same for all three sets.  Record the sum of the heaviest three successful sets (ex, 200+300+400=900).


5 Minute amrap of
10 Plate ground to overhead 45/25#
10 Alternating step back lunges holding the same plate (hold the plate above the waist however you see fit)
5 Burpees to plate


Thursday: 7.19.18

CrossFit Mainsite WOD 180616

12 Minute amrap of
5 Deadlifts 315/205# (or no more than 80% of 1rm)
3 Bar muscle ups with a 6# ball held between the legs

Don’t let the heavy deads and high skill bar work keep you out of the gym.  We’ll have plenty of options to modify this one.  Come on in and get a little bit better today.


Friday: 7.20.18

3 Rounds, each for time of
15/10 Cals on rower
5 Burpee box jump overs 24/20″
15 Wall ball shots 20/14#

Then, time permitting

Flex Friday
Butts-n-guts (aka, ab’s and glutes)


Saturday: 7.21.18

3 Rounds for time of
500/350m Row or 1000/700m air bike
30 Single arm dumbbell shoulder to overhead 50/35# (alternate hands every 5 reps, 15 per arm)
50 Double unders
30 Air squats