Friday 7/29

“All of CrossFit”
15 KB Swings (53/35#)
15 Burpees
15 Wall Balls
15 Push-ups
15 Box Jump Overs

10 1 Arm OHS with KB (53/35#)
10 Pistols
10 Back Squat (135/95#)
10 Pull ups
10 Stand-Ups

5 Turkish Get-Ups (53/35#)
5 Cleans (135/95#)
5 Wall Walks
5 Burpee Broad Jumps
5 Jerks (135/95#)

** Nobody can move on to the next movement until everyone in class has completed that movement. For Example, the entire class must complete their 15 KB Swings before anyone can move on to Burpees. No Pressure!

Thursday 7/28

A.
Take 20 minutes to build to today’s heavy…
Power Snatch + Overhead Squat

followed by…

Snatch 3×2 @ 90%
Rest as needed

followed by…

Snatch 3×1 @ 90%
Rest as needed

B.
12 Min AMRAP:
12 Alternating Reverse Lunges with Kettlebells (53/35#)
9 Toes to Bar (or 12 V-Ups)
6 Strict Handstand Push-Ups or L-Seated DB Presses

(Programming courtesy of CJ Martin – CrossFit Invictus)

Masters
A.
Same

B.
12 Min AMRAP:
12 Alternating Reverse Lunges with Kettlebells (35/26#)
9 Toes to Bar (or 12 V-Ups)
6 Push Ups

(Programming courtesy of CJ Martin – CrossFit Invictus)

Wednesday 7/27

GAMES WEEK CONTINUES!!!
It’s the week of the CrossFit Games!!! We will be celebrating by trying out some of their workouts!

A.
5×5 Push Press
5×3 Jerks
**Add weight each time to build to a heavy last set

B.
Event 3 – Ranch Mini Chipper
50 Wallballs
25 Ab-Mat Situps with Wallball
400m Run with Wallball

Masters
A.
Same

B.
Event 3 – Ranch Mini Chipper
30 Wallballs
25 Ab-Mat Situps
400m Run