7.29.19 – 8.3.19

Monday: 7.29.19

In 8 minutes:
1000/850m Row
Amrap with remaining time
8x Power snatch 115/75#
8x Burpees over the bar

Rest 2 minutes then,

In 8 minutes:
40/30 Cals air bike
Amrap with remaining time
8x Kettlebell sumo deadlift high pulls 70/55#
8x Pull ups

The CrossFit Games start this week!


Tuesday: 7.30.19

1x Front squat + 1x Push jerk + 1x Split Jerk
In 15 minutes or less, build to a heavy single of this complex.  The goal is to fatigue the legs (as they would be after a heavy clean) before performing the jerks.


2 Rounds for time
30 Push ups
20 Russian kettlebell swings 70/50#
10 Triple unders


2x Hang power snatch
Do not drop the bar between reps.  Receive the bar with proper foot position and with the elbows locked out, or do not increase the weight.  In 10 minutes or less, work up to the heaviest weight possible with good form.


2 Rounds for time of:
500/350m On the air bike
15x Hang power snatch 95/65# (or 80% from earlier, whichever is lighter)
20 Wall ball shots 20/14#

Thursday: 8.1.19

For time:
15x Bar muscle ups


5 Rounds of:
10x Front rack step back lunges 115/75# (5 per leg)
10x Shoulder to overhead 115/75#


20 Burpees over the bar

Friday: 8.2.19

For time:
1000/700m on air bike
40x Toes to bar (or 60 sit-ups if your hands are shredded from yesterday)
500/300m on rower
150 Double unders

The goal is to keep this under 10 minutes, meaning each of these are less than 2:30.  Adjust as necessary to keep this fast paced.


“Flex Friday”


Saturday: 8.3.19

20 minute amrap with a partner of:
2 Rope climbs 15′
10 Box facing burpee box jump overs
20 Deadlifts 225/145#
40 Wall ball shots 20/14#

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