CrossFit | Aug 24 - 29

MONDAY

For total reps, complete 3 rounds of as many reps as

possible in 4 minutes of:

10 shuttle runs (50 feet)

21 toes-to-bars

In the time remaining, complete the following:

Round 1: As many snatches as possible

Round 2: As many overhead squats as possible

Round 3: As many squat snatches as possible

Time cap: 16 minutes

Rest 2 minutes between rounds.

One shuttle run is 25 feet down and 25 feet back.

♀ 95 lb (43 kg)

♂ 135 lb (61 kg)

---

TUESDAY

Warm-up

3 Rounds of:

250 Meter Run

15 WallBalls

15 KB Swings

WOD | CrossFit Total

1-rep-max back squat

1-rep-max shoulder press

1-rep-max deadlift

-You will spend 10min on each movement to find a heavy single of the day for a total number of pounds.

---

WEDNESDAY

Every 5:00 × 6 Rounds

250 Meter Row

250 Meter Run

250 Foot DB Farmer Carry (as heavy as possible)

Score: Slowest Round + DB Load

Stimulus: High Intensity Conditioning

Important: Start with a pace you can maintain or speed up every round

---

THURSDAY

2 rounds for time of:

150 double-unders

100 air squats

50 alternating dumbbell snatches

Time cap: 20 minutes

♀ 35 lb (15 kg)

♂ 50 lb (22.5 kg)

---

FRIDAY

2007 Hopper

For time:

1,000-meter row

Then,

5 rounds of:

25 pull-ups

7 shoulder-to-overheads

Time cap: 20 minutes

♀ 85 lb (38 kg)

♂ 135 lb (61 kg)

---

SATURDAY

Part A — DeadLift

5 × 5 @ 70–75%

Rest 2–3 minutes.

Build gradually. All five sets should be strong and technically sound.

Part B — Partner Chiper

• 150 WallBalls 20/14

• 120 KB Swings 53/35

• 90 Burpees

• 60 Box Jump Overs 24/20

• 1,000 Meter Run (Together)

Score: Time (35min Cap)

Stimulus: Full-body mixed-modal conditioning.

Focus: Find a sustainable pace early, then attack the final 5 minutes. One athleta works at a time. Run the 1,000 Meters Togather