July 2018

CrossFit “CrossFit Total” For load: Back Squat 1-1-1   For load: Strict Press 1-1-1   For load: Deadlift 1-1-1 ___________________   Competitor 1&2 Floating Power Snatch 70% 2×3 80% 3×2   Pause Push Press (:02 in bottom) 70% 2×3 75% 3×2   Push Press 80% 2×1 85% 3×1   Front Squat 70% 2×3 75% 3×2 […]

Sleds 6 rounds: 60yd Sled Push Shuttle 135/90 60yd Farmers Walk 70/53 (rest while your partner works) 120m Assault Air Runner (rest while your partner works) ___________________________________   FitEssentials 15:00 to complete: (don’t exceed 4 rounds) 5-8 Single-leg DB Romanian Deadlift (each leg) :30 Dip (add wt as able to complete 8+)   4 rounds

CrossFit For total reps: Every 1:00 for 10:00 Odd min: Toes to Bar Even min: Handstand Push-up (choose reps prior to start. unbroken)   AMRAP 7:00 Burpee to a 6″ reach _________________________   Competitor 1&2 Clean 70% 2×2 75% 1×1 80% 1×1 85% 2×1 90% 2×1   Deadlift Build to a heavy set of 8

CrossFit Skill Rope Climb   For time: 5 Rope Climb   For time: 20 Power Clean 135/95 40 Box Jump 24″/20″ 60 Russian Kettlebell Swing 53/35 120 Double under ____________________   Competitor 1 Jerk Dip 100% 3×3   Jerk 70% 2×2 75% 1×1 80% 2×1 85% 3×1   Power Clean 70% 2×2 75% 1×1 80%

CrossFit At a moderate load: Overhead Squat 10-8-6-6   5 rounds for time: 30 Calorie Row 30 Sit-up 30 Double under __________________________   Competitor 1 At a moderate load: Snatch Grip Push Press + Overhead Squat 5+1, 4+1, 3+1, 2+1, 1+1  – Snatch 70% 2×2 75% 1×1 80% 2×1 85% 3×1   Snatch Pull 100%

CrossFit For load: Deadlift 2-2-2-2   For time: 21-15-9 Handstand Push-up Pull-up Front Squat 115/75 __________________________   Competitor 1&2 Power Snatch 70% 2×2 75% 2×2 80% 2×2   Push Press 70% 2×3 75% 2×3 80% 2×3   Front Squat 80% 3×3   3 rounds: 90yd Sled Push Shuttle 90/45 150m Assault Air Runner (alternate rounds

Sleds 3 rounds: 90yd Sled Push Shuttle 90/45 150m Assault Air Runner (alternate rounds with partner)   (walk 200m)   4 rounds: 60yd Sled Push Shuttle 135/90 100m Assault Air Runner (alternate rounds with partner)   (walk 200m)   5 rounds: 30yd Sled Push Shuttle 180/90 50m Assault Air Runner (alternate rounds with partner) ___________________________________

CrossFit Skill: Rope Climb   With a partner for time: 1500m Row 75 Burpees 1000m Row 50 Burpees 500m Row 25 Burpees (share work anyhow) _______________________________   Competitor 1 Clean 80% 2×3 85% 3×2   5 rounds for time: 7 Deadlift 225/155 35′ Axle Walking Lunge (front rack) 90/70 7 Toes to Bar   7

CrossFit For Load: Strict press 2-2-2-2-2   2 Rounds for reps: 1:00 Ring Dips 2:00 KB Swings 53/35 3:00 Sit-ups 2:00 Rest ____________________   Competitor 1 Jerk Dip (:03 pause in bottom) 90% 2×3 100% 2×2   Jerk 75% 2×3 80% 3×2   Power Clean 75% 2×3 80% 3×2   For total reps: Every 1:00

CrossFit For load: Back Squat 2-2-2-2-2   3 Rounds for time: 30 Wall Balls 20/14 200m Farmer Carry 53/35 _____________________________   Competitor 1 At a moderate load: 5+1, 4+1, 3+1, 2+1, 1+1 Snatch Grip Push Press + Overhead Squat   Snatch 75% 2×3 80% 3×2   Back Squat 70% 2×2 75% 2×1 80% 1×1 85%