July 2024

CrossFit: Main strength E2:30MOM x 12:30 minfull cleandirectly into: 5 jump tall box jumps 0: 5x clean @35%5x jump tall box jumps2:30 5x CLEAN @ 45%5x BJ5: 5x Clean @ 55%5x BJ7:30: 5x Clean @ 65%5x BJ10: 3x Clean @ 75%5x BJ12:30: AMRAP reps Clean @ 85%5x BJ

Rest & Recover

Open Gym: 8am-10am

CrossFit: Main: E2 min x 10 min: 3 strict shoulder press0: 3 x 30-35% of 1rm pp, every 2 min, increase by ~5% jumpsE2 min x 10 min: 2 push press10: 2×60-65% of 1rm pp, every 2 min, increase by ~5% jumpsE2 min x 10 min: 1 push jerk20: 1x 65-85% of 1rm PP, every

Main: 2 people per station; I go/you go style.. 5 rounds: 40 min:1 min Row, 1 min rest1 min Bike, 1 min rest1 min ski, 1 min rest1 min run, 1 min rest *try to run 100/150/200m.*goal for the stimulus is to push the pace of each min of work, knowing that you’ll get a

CrossFit For time: 30 min cap2 person teams, share work anyhow50-40-30-20-10 reps;Calorie bikesitupsDDB bench press Lvl6/5: straight leg abmat situps, DDB 50/35#Lvl4/3: bent knee situps, DDB 35/25Lvl2/1: plank hold for equal time as needed, DDB 25/15#

CrossFit A. E3 min x 15 min (5 sets)6 back squats, directly into 3 front squats*all at same weight across 60-70% of 1rm front squat

CrossFit MainA. Skill: Rope climb skill workRope Climb skill work: http://gymnasticswod.com/content/rope-climb-progression-pt1 B. AMRAP 20 min: teams of 2, “climbing cindy”alternate movements each round;1 rope climb10 pushups15 air squats Lvl6/5: 15′ rope climb, toe pushups, if you want to challenge yourself wear a 20/14# vestLvl4/3: 12′ rope climb, toe/knee pushups, air squatsLvl2/1: 3x rope lowers, knee/box

Rest, Recover

Open Gym: 8am-10am