WOD

August 14 - 20

Monday

August 14, 2017

Strength

Front squat 10RM

Conditioning

5 RFT

10 Deadlift 225/155
20 Wall Ball 20/14
15 minute cap

Tuesday

August 15, 2017

Jake the snake

10-9-8-7-6-5-4-3-2-1
Jerk
2-4-6-8-10-12-14-16-18-20
Pull up

Rx 175/115 Rx+ 205/145

25 minute cap

Wednesday

August 16, 2017

3 rounds each for time

20 Cal Row
20 Kettle Bell Swing 53/35
20 Burpee
20 Kettle Bell Swing 53/35
20 Cal Row
Rest 7:00

Thursday

August 17, 2017

Teams of 3

CrossFit Games Amanda

27-21-15-9-3
Bar muscle up
Squat snatch (135/95)

25-Minute Cap

Friday

August 18, 2017

Conditioning

Amrap 17
40 Burpee
30 Power Clean (95/65)
30 Burpee
30 Power Clean (135/95)
20 Burpee
30 Power Clean (185/125)
10 Burpee
Max reps Power Clean @ (205/145)

Saturday

August 19, 2017

Strength

Kettlebell front rack step up
3×8 climbing

Conditioning
EMOMx16
Minute 1: 16 Dumbbell Lunge (50/35s) +max reps Toes to Bar
Minute 2: Rest
Minute 3: 16 Dumbbell Lunge +max reps Chest to Bar
Minute 4: Rest

Sunday

August 20, 2017

CrossFit and Barbell Classes Cancelled









Refer a friend