WOD

July 17 - 23

Monday

July 17, 2017

For Time

400m Run

60 Air Squats

400m Run

45 Push Ups

400m Run

30 Pull Ups

400m Run

15 Hand Stand Push Up

25 Minute Cap

Tuesday

July 18, 2017

Strength

Snatch

3 Reps @50/60/70/75/70% of 1RM

Overhead Squat

3x 5 Reps @5-10 more pounds than June 27th Or 77-80% of 1RM Snatch

Wednesday

July 2019, 2017

For Time:

12-9-6-3

Hang Power Clean (165/115)

Bar Muscle Up

20-Minute Cap

Shoulder Strength

Super Set

1 Arm Strict Press 3×10 Reps, Climbing

1 Arm High Pull, Climbing

rest :30 between arms

Thursday

July 20, 2017

Teams of 2

3 Rounds For Time

800m Run

40 Dumbbell Power Cleans (50×2/35×2)

40 Burpees

30-Minute Cap

 

Friday

July 21, 2017

Sumo Deadlift

3×8 Reps @ 90% of 10RM

5 Rounds For Time

5 Clusters (135/95)

10 Chest to Bar Pull Ups

10-Minute Cap

Saturday

July 22, 2017

CrossFit Games Opens 12.3

AMRAP 18

15 Box Jump (24/20”)

12 Push Press (115/75)

9 Toes to Bar

Sunday

July 23, 2017

Aerobic Capacity

Row

16x 125m; Rest :45

20-minute Cap for men

22-minute Cap for women

Midline

EMOMx12

Odd: :25 Double Dumbbell/Kettle Bell Overhead Hold

Even: :25 Hollow Hold









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