July 31, 2018

SKILL:

Work up to a heavy set of 3 TnG Power Snatch

WOD:

CrossFit Open 14.1
10 Min AMRAP
30 Double Unders
15 Power Snatch (75/55)
 

July 31, 2018

SKILL:

Clean Complex:
1 Deadlift +
1 Hang Power Clean +
2 TnG Power Cleans

WOD:

3 Min AMRAP
15 Cal Row
15 Power Cleans (115/85)
3 Mins Rest
3 Min AMRAP
12 Cal Row
12 Power Cleans (135/95)
3 Mins Rest
3 Min AMRAP
9 Cal Row
9 Power Cleans (155/105)

July 27, 2018

F-U Friday

For Time:

400m Run

40 Push Press 95/65

400m Run

80 Wallballs

400m Run

40 Front Squat

400m Run

July 26, 2018

WOD:

Bench Press

5-4-3-2-1

3 x 8 at 60% of single

3 x 5 Weighted Ring Dips

1 set BW AMRAP

DB/KB Row

3 x 20 each

3 x 25 GHD Sit Ups

Accumulate 50 Strict Pull Ups

July 25, 2018

Skill:

Hang Power Clean

Work up to a heavy set of 5

WOD: Benchmark Wednesday

DT

5 RFT (155/105)

12 Deadlifts

9 Hang Cleans

6 Push Jerk

July 24, 2018

Skill:

Push Press

5-4-3-2-1

3 x 8 Building

WOD:

15 Min AMRAP

250m Row

8 HSPU

10 T2B

12 DB/KB Thruster (50/35)

July 23, 2018

Skill:

Overhead Squat

Work up to a heavy single.

WOD:

5 RFT (115/75) Rx = Unbroken each round:

3 Hang Power Snatch +

3 Overhead Squat +

6 Back Squats +

6 RDL +

9 Rows +

9 Deadlifts

July 13, 2018

WOD:

“Nutts”

10 HSPU

15 Deadlifts (250/175)

25 Box Jumps (30/24)

50 Pull Ups

100 Wall Balls (20/14)

200 Double Unders

400m Run w 45/35lb plate

July 12, 2018

WOD:

16 Min Alt EMOM

-5 Strict Pull Ups

-5 Strict Ring Dips

-10 Burpees

-12 GHD Sit Ups

July 11, 2018

Skill:

5 x 5 Overhead Squat

Building

WOD:

“Nancy”

5 RFT

400m Run

15 Overhead Squat (95/65)

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