7/1
Back Squat (High Bar)
2×4 at 60%
1×4 at 65%
1×3 at 70%
1×3 at 75%
1×3 at 75%
1×3 at 80%
2×3 at 85%
Then:
21-15-9
Overhead Squat, 95/65 lbs
Box Jump (24 In.), 24/20 in
6/29
Back Squat (High Bar) : 4 @ 60%, 4 @ 60%, 4 @ 65%, 4 @ 65%, 3 @ 70%, 3 @ 75%, 3 @ 80%, 3 @ 80% Then: “Seven Deadly Sins” For time: 10 Chest-to-bar Pull-ups 20 Toes To Bars 30 Deadlifts, 185/135 lbs 100 Double Unders 30 Box Jumps, 24/20 in 20…
6/28
Front Squat 1×5 at 65% 1RM Front Squat 1×4 at 70% 1RM Front Squat 1×4 at 75% 1RM Front Squat 1×3 at 80% 1RM
Then:
Shoulder Press 5×5
find heaviest weight possible for 5 reps.
Then:
Annie
50-40-30-20-10 reps, for time of:
Double Under
Sit-up (abmat)
6/27
Power Cleans, Front Squats, Squat Cleans and Split Jerks
7 sets to be performed as complex in the following rep scheme at 85% of Clean and Jerk
3, 3, 1, 1
Then:
As many reps as possible in 7 mins of:
Squat Clean & Jerk, 115/75 lbs
6/26
Back Squat (High Bar) :
4 @ 60%, 4 @ 60%, 4 @ 65%, 4 @ 65%, 3 @ 70%, 3 @ 75%, 3 @ 80%, 3 @ 80%
Then:
5 rounds for time of:
5 Deadlifts, 275/185 lbs
10 Burpees
6/25
Snatch Lift Off + Snatch Pull 2×3 at 80% 1RM, 4×3 at 85%
Then:
Complete as many rounds as possible in 10 mins of:
5 Handstand Push Ups
10 Thrusters, 95 lbs
30 Double Unders
6/24
Back Squat (High Bar) : 4 @ 60%, 4 @ 60%, 4 @ 65%, 4 @ 65%, 3 @ 70%, 3 @ 75%, 3 @ 80%, 3 @ 80% Note: Your working gym maximum percentage is 90% of your best squat at last Fridays total. If you didn’t make it make sure you make up…
6/22
“Filthy Fifty”
For time:
50 Box Jumps, 24/20 in
50 Jumping Pull-ups
50 Kettlebell Swings, 16/12 kg
50 Walking Lunges
50 Knees To Elbows
50 Push Press, 45/35 lbs
50 Back Extensions
50 Wall Balls, 20/14 lbs
50 Burpees
50 Double Unders
6/21
Back Squat 8-8-8-8 If doing CrossFit total in the evening limit weight load to 50% on 1rm max Then: CrossFit Games Open 13.4 As many reps in 7 mins as you can of: 3 Clean & Jerks, 135/95 lbs 3 Toes To Bars 6 Clean & Jerks, 135/95 lbs 6 Toes To Bars 9 Clean…
6/20
Squat Snatch 3-3-2-2-2-1-1-1-1-1
Then:
Randy
For time:
75 Power Snatches, 75/55 lbs
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