Programming July 16th - 22nd
Monday - July 16th
Snatch Warmup
In 12 Minutes work to a heavy:
5 Rep Hang Squat Snatch
+
“Buddy Lee”
12 Minute AMRAP
50ft OH Walking Lunge (45/25)
20 Alternating DB Snatch s(50/35) f(35/20)
Double Unders s(50) f(25)
Tuesday - July 17th
“Boys in the Boat”
20 Minute EMOM
1 - 20 Anchored Abmat Situps s(15 GHD Situps)
2 - Row Cals s(20/15) f(15/12)
3 - Max Burpee Pullups s(Burpee BMU)
4 - REST
Wednesday - July 18th
“Uncle Rico”
4 Sets - 4 Minute AMRAP
2 Rounds
7 D-Ball Over the Shoulder s(100/70) f(70/50)
7 Back Squats s(155/105) f(115/75)
Max AB Cals in time remaining…
***rest 4 minutes b/t rounds***
Thursday - July 19th
“Milk Was a Bad Choice”
20 Minute AMRAP or FLOW
200m Run
25m Prowler Push
200m Run
Wall Runs s(10) f(5)
Friday - July 20th
“Nasty Girls Partnered Up”
20 Minute Partner AMRAP
50 Wall Balls s(30/20) f(20/14)
10 Muscle Ups f(15 C2B)
20 Hang Power Cleans (135/95) f(115/75)
Saturday - July 21st
“Let’s Get Weird”
For Time:
20 - 1
Burpees
***400m Run before each set***
***ends with 1 Burpee***
***60 minute time cap***
*Taken from CrossFit Linchpin to get weird*
Sunday - July 22nd
Get Outside and be Rad.