Monday 7/26
EMOM30
Min 1: 200 M Sprint
Min 2: 50-80 Double Unders (athletes choice)
Min 3: 20 Box Jumps
Min 4: 1 Round of Dumbbell DT
Min 5: Rest
1 Round of Dumbbell DT:
12 DB Deadlifts https://youtu.be/RNDMyJ-PXYo
9 DB Hang Cleans
6 DB Shoulder to Overhead
Goal is to maintain a consistent pace throughout the workout, hitting the same amount of reps within the minute. Reduce the reps only if necessary to maintain this. You get out what you put into today’s workout.
MODS: Lower Reps (i.e. DT 9-6-3)
Jump Rope (80-100 Single Unders)
Lower Meters (i.e. 100m)
Tuesday 7/27
For Completion
50 Med Ball Sit-Ups https://youtu.be/Ys6dr41YPVs
5 Pull-Ups
50 Air Squats
40 Med Ball Sit-Ups
4 Pull-Ups
40 Air Squats
30 Med Ball Sit-Ups
3 Pull-Ups
30 Air Squats
20 Med Ball Sit-Ups
2 Pull-Ups
20 Air Squats
Wednesday 7/28
Option 1:
15MINS to work towards a heavy 3
Hang Power Cleans
Option 2:
E2MIN14
Max Hang Power Cleans
Then
10 Rounds
3 Hang Clean & Jerks
3 Burpees over the bar
Then
Core Circuit - Coaches Choice
Thursday 7/29
“White” (35MIN Cap)
5 Rounds For Time
3 Rope Climbs
10 Toes-to-Bars
21 Overhead Walking Lunges 45|25 lb plate
400 meter Run
U.S. Army First Lieutenant Ashley White, 24, of Alliance, OH, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, NC, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device.
She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.
“White” was the first CrossFit female Hero WOD.
MODS: Rope Up/Downs
Toes-to-KB > Leg Raises
BW Walking Lunges
Friday 7/30
Gymnastic Weakness Volume Training
2-3 Reps on the minute for 12 mins
tThen
“KettleBell Nicole”
Amrap 20 mins of
400 M Run
Max KB swings
Score by total swings
Saturday 7/31
9AM - Coaches Choice
Sunday 8/1
Work to a heavy set of 3
Front Squat
then
5 Rounds For Time:
12 Thrusters
200m Sprint
*Rest 1 minute between rounds.
(no more than 75/55# if using BB)
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