Thursday 08/10
Body Armor- 4RNFT
15 Supermans
:20 Flex Arm Hang
10 Kneeling DB Press ea. arm
50 ft. Low Bear Crawl
WOD- 3 RFT
30/25 Cal Row
20 T2B
20 Box Jumps (24/20)
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