Week of Aug 5, 2019

Week of Aug 5th, 2019 
Monday: 9am class only
WOD: “Abbate” - last tested 05/06/2017For Time:
Run 1 mile
21 Clean and Jerks, 155#
Run 800 meters
21 Clean and Jerks, 155#
Run 1 Mile

Tuesday: 
Strength: Front Squats 3 sets - 4 reps with a 3 second pause at the bottom, increase weight with every set. 
WOD: 12 Rounds
45 Seconds row or bike AFAP
15 seconds rest
Score calories

Rest 3 min, then…50 Weighted Step-ups with one Dumbbell (50/35) on 24/20” boxes

Wednesday: 
Strength: Power Cleans 5 sets, 3 reps - heavy singles - recovery time is spent on the bike or rower at a slow pace
WOD:  5 rounds
Every 3min complete:
1 Rope Climb
20 WBS (20/14)
10 Burpees

Thursday: 
Strength:  Snatch - 5 sets, 3 reps - they do not need to be touch and go, increase weight with every set.
WOD: 3 Rounds
20 Reverse KB Lunges (32/24 RX+) (24/16 RX)
10 TTB
20 Russian KB Swings

Friday: Strength: Bench Press 20-15-10 super set with bent over rows same reps, rest 3 min between sets.
WOD: 4 Rounds
400m Run
9 Hang Power Cleans (115/80)
6 Push Jerk 
3 Pull-ups
Fitness:
200m Run
9 Hang Power Cleans (75/55)
6 Push Jerk 
3 Jumping Pull-ups

Saturday:
CrossFit Total: 1 Rep Max - Back Squat, Deadlift, Strict Press 

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