CrossFit | Jul 13 - 18

Monday

Skill

Rope Climbs

(Recommend wearing long pants, thick long socks or bring compression sleeves)

10 Min EMOM (Every Minute On The Min)

1 Rope Climb

Rest for the Remainder of the minute

Every 4 Minutes for 5 Rounds (20:00 total)

400M Run

10 Box Jumps 30/24

Rest for the remainder of the time

Score: Slowest Round

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Tuesday

STRENGTH

Build up to a Heavy Clean & Split Jerk

Not a Max/Good Form

BARBELL CHIPPER

For time:

10 Snatch

20 Clean

30 Deadlift

40 Bar Facing Burpees

30 Deadlift

20 Clean

10 Snatch

RX 135/95

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Wednesday

Skill Ring Muscle Up

Strength

KB Front Racked Step-ups

(pick a load that challenges you but you can maintain stability and mechanics)

Met-Con

12:00 AMRAP:

5-4-3-2-1-2-3-4-5-4-3...

Front Squat

Ring Muscle Up

RX 225/155

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Thursday

Skill Jump Rope / Double Unders

Met-Con

3 Rounds for Time:

30 Bench Press (as heavy as possible)

1000 Meter Run

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Friday

Strength

Deadlift EMOM 10

1-3 Deadlifts @ 70-90% of Max

Met-Con

5 Rounds for Time:

20 Calorie Row

20 Toes to Bar

10 Burpee Box Jump Over 24/20

Score For Time

*35 Minute Time Cap

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Saturday

TBD