Wednesday 08/09

Strength- Every 2:00

• 5x5 Deadlifts @ 70-75% of 1RM

• Tap & Go

WOD- For Time

21-15-9

• Deadlifts (225/155)

• HSPU

• 100-75-50 DU

Tuesday 08/08

Strength- Every 90s x 6 Sets

• 1 Power Clean + 1 Hang Power Clean + 1 Hang Squat Clean

• Build to a heavy complex

WOD - 4RFT

• 400m Run

• 1:00 Front Rack Hold (135/95)

• 30 Sit Ups

• 1:00 Rest

Monday 08/07

Strength - Every 90s x 8 Sets

• 2-2-2-2-1-1-1-1 Split Jerk

• Build to a heavy single

WOD- 7 RFT

• 7 Shoulder-2-OH (135/95)

• 7 Lateral Burpees

• 7 C2B

Friday 08/04

CF Games continue through the weekend! Head over to their website (games.CrossFit.com) for the full broadcast schedule and how to watch!

Strength Day

Part 1 - Back Squats

• 10 x 3

• Every 2:00 @ 80-85%

Part 2 - Snatch

• OTM X 12 mins

• Sets 1-5 = 1 Snatch + 1 Hang Snatch

• Sets 6-12 = 1 Snatch

Thursday 08/03

The CrossFit Games for Individual M & W as well as Teams begin today! Check out all the details and coverage on games.CrossFit.com

Body Armor- 4RNFT

• 10 Banded pull aparts

• 2-3 Wallwalks

• :10 L-Hang / :20 Tuck Hold

• 15 Russian KB Swings

WOD- For Time

21-15-9

• Alt. DB Devils Press (50/35)

• Box Jump Overs (24/20)

• Pull Ups