Training August 2nd- 8th

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SUNDAY

Sunday Fun Day!

MONDAY

AMRAP 12

3 Power Snatch @ 115#/75#

3 Box Jumps @ 24/20”

6 Power Snatch

6 Box Jumps

9 Power Snatch

9 Box Jumps…

– Rest 3 min –

AMRAP 8

3 Muscle Ups

10 Wall Ball Shots @ 20/14#

TUESDAY

Clean & Jerk Week 6

Clean & Jerk + Jerk

2 x (2+1) @ 75%

3 x (1+1) @ 80%

-then-

EMOM 12

1st minute: 3 Clean Pulls @85%

2nd minute: 10 GHD situps

3rd minute: Rest

WEDNESDAY

12 min to work up to a heavy back squat for the day

-then-

40 Lateral Bar-over-Burpees

30 Back Squats @ 155/105#

10 Rope Climbs

THURSDAY

3-3-3-3-3-3-3

Weighted Pullups

3-3-3-3-3-3-3

Weighted Bar Dips

FRIDAY

Find a 4 RM Front Squat

– then –

EMOM 5

4 reps @ 80% of 4RM

-then-

2015 CrossFit Games Masters Event 3

3 RFT:

10 power snatch @ 95/65#

200m run

SATURDAY

“Flight Simulator”

Double Unders

10-20-30-40-50-40-30-20-10

* If you break your set before the specified number of reps, then you must re-start that set.

-then-

Find a 3RM sumo Deadlift

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