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CrossFit WOD

July 26, 2016

1. Strength:
Hang Power Snatch
3 X 2

Hang Snatch (full)
3 X 2

2. For time:
1000m run
40 pull-ups
30 thrusters (95/65)
20 cal row

July 25, 2016

1. Three Rounds of:
30 push-ups
21 overhead squats (65/95 pounds)
(seven-minute cap)

Three Rounds of:

30 toes-to-bars
21 ground-to-overhead (95/65 pounds)
(seven-minute cap)

Three Rounds of:

30 wall balls
21 hang cleans
(12-minute cap)

July 22, 2016

1. Strength:
Weighted pull-ups/Strict Pull-ups
5 X 5

2. For time
21-18-15-12-9-6-3
Cal Row
Wallballs (20/14)

July 21, 2016

1. Strength:
Bulgarian Split Squat
3 X 8/leg

2. For Time
60 pistols alternating
60 KB clean and jerk (55/35)
60 T2B
60 HSPU

July 20, 2016

1. Strength:
1RM Deadlift

2. “Christine”
3RFT:

500m row
12 bodyweight deadlift
21 box jumps (24/20)

July 19, 2016

1. Strength:
1RM Strict Press

2. 5RFT:
3 squat snatch (115/75) (155/105)
7 C2B (bar muscle up)
12 burpees over the bar

July 18, 2016

1. Strength:
Take 12min to est. 1RM Backsquat

2. 15min AMRAP

9 Push press (95/65) (135/95)
18 Front Rack Lunges (95/65) (135/95)
200m run