Saturday - 030824

CrossFit WOD: Strength: 14min build up load for: Power Snatch + Overhead Squats (1+2) Metcon: AMRAP in 15min of: 60m Sandbag Carry (4x15m) (#75/45) 15 Pushups 15 Wallballs (#10/6)

Friday - 020824

CrossFit WOD: Strength: E2MOM for 14min: Push-Press 3-3-2-2-1-1-1 Metcon: For time: 30 Pullups 30 Box Jumps 30 Hang Power Cleans (#50/35) 30/24 Cal Bike 30 Pullups Weightlifting: Part 1: 7-8 sets: 2 Power Snatch (low catch) 60-80% Part 2: Deficit Snatch pull Deficit Snatch 7 x 1+2

Thursday - 010824

CrossFit WOD: Strength: High Hang Squat Clean 12min build up to an RM2 Metcon: 3 Rounds for max reps: AMRAP in 5min of: 14 Russian KB Swings (#32/24) 8 Ring Dips 2 Rope Climbs *Rest 2:30 between rounds Endurance: 10 Rounds for time: Row 300/250m 10 DB

Wednesday - 310724

CrossFit WOD: Strength: 15min build up to an RM5 Deadlift Metcon: AMRAP in 20min of: Run 200m 8 DB Thrusters (#22.5/15,x2) 10 Toes-to-bar

Tuesday - 300724

CrossFit WOD: Skill: 20min Handstands practice Metcon: 3 Rounds for time: 50 Double Unders 21 DB Front Squats (#22.5/15,x2) 50 Double Unders 12 Strict Toes-to-bar Endurance: For time: 50-40-30-20-10 Cal Bike/Row Plate Russian Twists (#15/10) Pushups Plate Reversed Lunges

Monday - 290724

CrossFit WOD: Strength: Weighted Pushups 6-6-4-4-2-2 Metcon: AMRAP in 13min of: 6 Deadlifts (#100/70) 12 Pullups 24 Lateral Bar Hops Endurance: AMRAP in 32min of: 30 Double Unders 10 Burpee Pullups 30 Double Unders 10 Burpee Box Jumps 30 Double Unders 10 Burpee Toes-to-bar

Sunday - 280724

CrossFit WOD: Strength: Paused Front Squat 5-5-4-4-3 *2 sec Pause at the bottom of the first rep of each set *Rest 2:00-3:30 Metcon: For time: 20-18-16-14-12-10-8-6-4-2 KB SDHP (#24/16) 10-9-8-7-6-5-4-3-2-1 Burpee Box Jump Overs

Saturday - 270724

CrossFit WOD: Strength: 15min build up load for: Push-Press + Split Jerk (3+1) Metcon: 3 Rounds for time: Row 500/400m 21 Hang Squat Cleans (#43/30) 12 Box Jumps 3 Wall Walks

Friday - 260724

CrossFit WOD: Strength: E3MOM for 18min: Weighted Chinups 3-3-3-2-2-2 Metcon: 4 Rounds for max reps: 1min KB Front Rack Lunges (#24/16,x2) 1min Toes-to-bar 1min Double Unders *No rest between rounds Weightlifting: Part 1: 7-8 sets: 2 Snatch Balance 60-80% Part 2: From Blocks Snatch (pause 2 sec at

Thursday - 250724

CrossFit WOD: Strength: Barbell Bentover Rows 5-5-4-4-3 *rest 2:00-3:00 Metcon: For time: 50 Wallballs (#10/6) 40 Toes-to-bar 30 DB Hang Clean and Jerks (#22.5/15, x2) 20 Burpees 10 Ring Muscle-ups Endurance: AMRAP in 40min of: 10-15-20-25… +5 Cal Row 21 Russian KB Swings (#32/24)

Wednesday - 240724

CrossFit WOD: Strength: E2MOM for 12min: Power Snatch + High Hang Power Snatch + Overhead Squat (1+1+2) Metcon: 3 Rounds for time: 50 Air-Squats 10 Hang Power Snatch (#40/30) 3 Rope Climbs

Tuesday - 230724

CrossFit WOD: Strength: Squat Clean - 15min build up to an RM2 Metcon: For time: 50-40-30-20-10 KB Swings (#24/16) Run 400m Endurance: 5 Rounds for time: Run 800m 100 Double Unders 50 Plate Russian Twists (#15/10) 25 KB SDHP (#24/16)

Monday - 220724

CrossFit WOD: Strength: Bulgarian Split Squat 4-4-4-4-4 (2/2) Metcon: For time: 150 Double Unders 40 Dual DB Snatch (#22.5/15,x2) 20 Bar Muscle-Ups 150 Double Unders Endurance: AMRAP in 34min of: Row 1000/800m 42 KB Swings (#16/12) 21 Bupee Box Jumps Gymnastics: Skill- Free Handstand

Sunday - 210724

CrossFit WOD: Strength: Weighted Ring Dips - 15min build up to an RM3 Metcon: 5 Rounds for max reps: 2:30min AMRAP: 8 Wallballs (#10/6) 4 Hang Power Cleans (#60/40) 8 V-Ups *Rest 45sec between rounds

Saturday - 200724

CrossFit WOD: Strength: Back Squat 4-4-3-3-3 Metcon: For time: 200m DB Front Rack Carry (#22.5/15,x2) Then 10 Rounds of: 9 Pushups 6 DB Front Squats (#22.5/15,x2) 3 Burpees over DB Then 200m DB Farmer Carry (#22.5/15,x2)

Friday - 190724

CrossFit WOD: Strength: Romanian Deadlift 5-5-5-4-4 Metcon: “Fran” For time: 21-15-9 Thrusters (#43/30) Pullups Weightlifting: Part 1: 7 sets: 2 Muscle Snatch 35-50% Part 2: Snatch First Pull Power Snatch Snatch 8 x 1+1+1 65-75% 7 x 1+0+1 80-85% Part 3: Jerk Balance 4 x