Tuesday 7/1/17

Home  /  2017  /  July

Tuesday 7/1/17

US CrossFit – CrossFit

View Public Whiteboard

Stamina (No Measure)

4 Rounds:

-:20 Plank R arm

:20 Plank L arm

:20 Plank (Top of Push up)

-Heel to Toe Farmer Carry across gym (without letting KB touch Thighs)

12:00 AMRAP (AMRAP – Rounds and Reps)

12:00 AMRAP:

-12x Power Snatch

-12x Burpee

30x Double Under

Monday 7/31/17

US CrossFit – CrossFit

View Public Whiteboard

Back Squat (3-3-1-1)

3 Rounds (Time)

3 Rounds for time:

-30x Wall Ball (55/35)

-30x kettle Bell Swings

-30x Knees to Chest

Friday 7/28/17

US CrossFit – CrossFit

View Public Whiteboard

Sumo Deadlift (5-3-1-1)

3x 4:00 AMRAPs (AMRAP – Rounds and Reps)

3x 4:00 AMRAPs:

-7x Power Snatch (95/65)

-7x Overhead Squat (95/65)

-7x Pull up

*2:00 Rest between AMRAPs

Thursday 7/27/17

US CrossFit – CrossFit

View Public Whiteboard

Stamina (No Measure)

4 Rounds:

-8x Reverse Thruster (Squat as you press)

-Bottoms up KB Carry across gym and back

-10x Supine Ring Row

21-15-9-15-21 (Time)

21-15-9-15-21 reps:

-Wall Ball

-KB Swing (55/35)

Wednesday 7/26/17

US CrossFit – CrossFit

View Public Whiteboard

Shoulder Press (5-3-1-1)

20 min. AMRAP (AMRAP – Rounds and Reps)

20:00 AMRAP with a partner:

-A) Max Curtis-P (95/65)

-B) Max Man Makers

*Switch Every 2:00

Tuesday 7/25/17

US CrossFit – CrossFit

View Public Whiteboard

Stamina (No Measure)

3 Rounds:

-12x KB Swing with lateral step

-12x Russian Combat Twist

-30x Jumping Lunge

15 min. AMRAP (AMRAP – Rounds and Reps)

15 min. AMRAP

-8x Power Clean

-10x Toe 2 Bar

-20x DB Snatch (10/10)

*Every 3:00 Complete 10x Burpees.