Friday 7-22-22
4 rounds
5 squat cleans 155/105
20 hand release pushups
80 double unders
Thursday 7-21-22
10 min ANRAP
1-2-3-4…..
db turkish get ups 50/35
strict chest to bar
continue adding one rep each round until time expires
Wednesday 7-20-22
”CrossFit total”
1 rep max
backsquat
press
deadlift
Tuesday 7-19-22
5k run
Monday 7-18-22
1000m row
then,
5 rounds
25 pullups
7 push jerks 135/95
Sunday 7-17-22
hang power cleans
3-3-3-3-3-3-3
Saturday 7-16-22
For time:
300-m run
5 burpee box overs 24/20
5 thrusters 135/95
300-m run
7 burpee box overs
7 thrusters 145/104
300-m run
9 burpee box overs
9 thrusters 155/110
300-m run
11 burpee box overs
11 thrusters 165/115
Friday 7-15-22
150 double unders
30 kb box step ups 53/35 20”
100 double unders
20 kb box step ups
50 double unders
10 kb box step ups
Thursday 7-14-22
for time:
500/400m row
then,
24-18-12
power snatch 75/55
12-9-6
bar muscle-ups
then,
500/400m row
Wednesday 7-13-22
7 rounds for load
1 push press +1 push jerk +1 split jerk