Week of July 15, 2019

Week of July 15, 2019 - Week 3 of 5 of Strength Set
Monday: Strength: Strict Press 8-6-4-2
WOD: 6 Rounds
1 Rope Climb (RX+) - 6 Pull-ups (RX)
12 SA DB Hang Clean & Jerk (50/35)
18/15 Cal Row

Fitness:
6 Jumping Pull-ups 
12 SA DB Hang Clean & Jerk (30/15)
15/12 Cal Row

Tuesday: Strength: Back Squat - 8-6-4-2
WOD: CrossFit.com 07/12/19
Run 400 meters
15 deadlifts (205/135)
21 pull-ups

Wednesday: Strength: Skill Work - Handstand Walks or Pushups, Rope Climbs, TTB, Pull-ups
WOD: EMOM 16
min 1 - 20/15 Push-ups
min 2 -  30 sec row max effort

Thursday: Strength:  Deadlift - 8-6-4-2
WOD: For Time:
30 WBS (20/14”)
5 Power Cleans (155/105)
400m run
20 WBS
5 Power Cleans
400m run
10 WBS
5 Power Cleans
400m run

Fitness:
WBS (14/10)
Power Cleans (95/65)200m run

Friday: Strength: Bench Press - 8-6-4-2
WOD: AMRAP 12
15 OH Alt. DB Lunges (50/35)
12 TTB
9 Burpees

Fitness:
15 OH Alt. DB Lunges (30/15)
12 Knee Raises
9 Burpees

Saturday: Teams of Two
AMRAP 10min - increasing reps by 3’s
3 Thrusters (95/65)
3 Box jumps (24/20”)
rest 3 min
In an 8min Window...AMRAP 6min
12 Synchro deadlifts (95/65)
9 Synchro hang power cleans
6 Synchro push jerks
remaining time - 40 Pull-ups (total)
rest 3 min
8 min time cap - while P1 works P2 holds High Plank, switch at each movement.
27 Cal row
21 Alt DB Snatch (50/35)
9 Single arm squat cleans (50/35)
*Each Partner completes each item ie P1 rows while P2 holds high plank, then switch - repeat for each movement*

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