29
Jul
BattleShip
Skill: Double Unders
WOD: 4 Rounds For Time:
10 Hang Power Snatches 115/85/65lbs
20/17/14 Calorie Row
50 Double Unders or 100 singles
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WOD
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28
Jul
Dirt Devil
Strength: Week 1 Day 2
Deadlift
1×5 65%
1×5 75%
1×5+ 85% (only record last set of max reps)
WOD:
On the 4:00min x 3 Rounds:
10 Deadlifts 155/105/85
20 OHWPL *(total) 45/25/15lbs
200m Run
* score time of each round separately
27
Jul
Pump
WOD:
10 MIN EMOM
MIN 1: 10 Push Jerks 135/95/65
MIN 2: 12 Pullups
Rest 3 mins b/w EMOMS
10 MIN EMOM
MIN 1: 12/10/8 Cal Bike
MIN 2: 7 Hand Stand Pushups or :30 sec handstand hold
26
Jul
Burner
Strength:
Week 1 Day 1 of Wendler Cycle
* all lifts based off of 90% of 1rm
* + means max reps without resting
Back Squat
1×5 65%
1×5 75%
1×5+ 85%
WOD:
3 rounds for time:
5 Hang Squat Cleans 155/105/95
10 Lat Barbell Burpees
30 Air Squats
24
Jul
Saturday July 25th 2020
Boulder CrossFit – CrossFit
Metcon (Time)
JUST SHOW UP!
23
Jul
Grace-ish
Strength:
Strict Press (work to a 1rm)
WOD:
For time:
“Grace-ish”
800m Row
30 Clean and Jerks 95/65/45
30 Front Squats 95/65/45
800m Row
22
Jul
Onside Kick
Skill: Turkish Getups (spend 15ish mins working on progressions)
WOD:
“Onside Kick”
16 MIN EMOM
MIN 1: 200M Run
MIN 2: 4 Turkish getups 35/26lb KB (2 each arm)
MIN 3: 30 Double Unders or 60 singles
MIN 4: 20 AB Mat situps
21
Jul
Lets go
Strength:
Deadlift (work to a 1rm)
WOD:
“Let’s go”
12 MIN AMRAP
5 Deadlifts 225/155/125
10 Wallballs 20/14/10