7/24
Power Snatch :
3 @ 65%, 3 @ 70%, 3 @ 70%, 3 @ 75%, 3 @ 80%
Then:
7/23
Squat Clean & Jerk :
3 @ 60%, 3 @ 65%, 3 @ 65%, 3 @ 70%, 3 @ 75%, 3 @ 80%, 2 @ 85%, 1 @ 90%
Then:
Mini-DT
5 rounds for time of:
9 Deadlifts (135/95)
6 Hang Power Cleans (135/95)
3 Push Jerks (135/95)
9 Deadlifts (135/95)
6 Hang Power Cleans (135/95)
3 Push Jerks (135/95)
7/22
Back Squat (High Bar) :
5 @ 60%, 5 @ 65%, 5 @ 70%, 5 @ 75%, 5 @ 80%, 5 @ 80%
(Note: This is an unloading week on squats from the last four. Do not exceed Rx weight)
Then:
21-15-9 reps, for time of:
Front Squat, 95/65 lbs
Burpee
Pull-up
7/19
Power Snatch
7×1 at 80% 1RM
Snatch Pull :
3 @ 90%, 3 @ 100%, 3 @ 100%, 3 @ 100%
Then:
Complete as many rounds as possible in 15 mins of:
40 Double Unders
15 Toes-to-bars
5 Wall Walks
7/17
Back Squat (High Bar) 4 at 50%, 4 at 55%, 4 at 60%, 4 at 65%, 3 at 70%, 3 at 75%, 3 at 80%, 2 at 85%, 1 at 90%, 1 at 95%, 1 at 100% (Remember 100% equals 100% of gym max or 90% of competition max) Then: CrossFit Games Open 11.2 Complete…
7/16
Squat Snatch :
3 @ 60%, 3 @ 65%, 3 @ 65%, 3 @ 70%, 3 @ 75%, 3 @ 80%, 2 @ 85%
Then:
5 rounds for time of:
3 Power Snatches, 0.75x bodyweight
5 Handstand Push Ups
7 Box Jumps, 24/20 in
7/15
Back Squat (High Bar) :
5 @ 60%,
5 @ 65%,
5 @ 70%,
3 @ 75%,
3 @ 80%,
2X2 @ 85%
Then:
Complete as many rounds as possible in 10 mins of:
7 Strict Pull-ups
15 Hand Release Push-up
15 Hand Release Push-up
25 Air Squats
7/14
For time: 50 Double Unders — then — 30 Push Press, 115/75 lbs 30 Box Jump (24 In.)s 30 Pull-ups 30 Handstand Push-ups — then — 50 Double Unders THEN! Death By Power Snatch With a continuously running clock perform: 1 Power Snatch, 95/75 lbs in the first 1 min, 2 Power Snatches, 95/75 lbs…
7/13
Rest Day
Gym Closed for Rocktape seminar.
7/12
EMOM for 5 minutes: 2 Squat Snatches @ 80% Then, when the clock hits 5:00- 2 minute AMRAP of: Squat Snatches @ 80% This is the Outlaw Snatch efficiency baseline. Score is total reps completed in 7 minutes. Then: CrossFit Games Open 13.1 As many reps in 17 mins as you can of: 40 Burpees…