TRAINING JULY 19th -25th

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SUNDAY

Sunday Fun Day!

MONDAY

15 minutes to find a 3RM Push Jerk

-then-

30 Box Jumps @ 30”/24”

40 Push Jerks @ 115#/75#

50 Wall Ball Shots @ 20#/14#

TUESDAY

C&J Week 4

25 min to find a max of the complex:

Clean + Front Squat + Jerk

-then-

EMOM 15

1st minute: Backwards Sled Drag for 15 seconds – Heavy

2nd minute: 6 DB Bench Press – Moderate weight

3rd minute: Rest

WEDNESDAY

12 minutes instruction on Handstand Walking

-then-

“Marco”

3 rounds for time of:

21 Pull-ups

15 Handstand Push-ups

9 Thrusters @ 135#/95#

**CrossFit Main site 07/05/2015

THURSDAY

15 minutes to work up to a 1RM Turkish-getup

-then-

EMOM 28 minutes:

1st min: 1 Turkish-getup  @ heavy (alternate arms each round)

2nd min: 10 GHD Situps

3rd min: 3 partner Tire Flips

4th min: 75m human wheelbarrow (partner)

FRIDAY

20 min to find a 6RM Front Squat

-then-

EMOM 5

6 reps @ 75% of 6RM Front Squat

-then-

“Double Trouble”

5-4-3-2-1

-Double Kettlebell Swing (Russian)

-Double Kettlebell Hang Clean and Press

-Double Kettlebell Front Squat

-Double Kettlebell Push Press

 

*Men @ 35 lb each hand

*Women @ 26 lb each hand

**Every time you put the kettlebells down during the finisher, you owe a 1,000m penalty row.

SATURDAY

”Filthy Fifty”

for time:

50 Box jumps @ 24”

50 Jumping pull-ups

50 Kettlebell swings @ 1 pood

50 Walking Lunges

50 Knees to elbows

50 Push press @ 45#

50 Hip Extensions

50 Wall Ball Shots @ 20/14#

50 Burpees

50 Double-unders

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