Week of July 22nd

Starting a new week everyone and we cannot wait to see all of your pretty, sweaty faces do some great workouts.

Also, only 1 1/2 more weeks until the CrossFit Games are heeeeeeere!!!!

Monday

“Nutts”

For Time:

-10 HSPU

-15 Deadlifts, RX (250/170)

-25 Box Jumps, RX (30/24)

-50 Pullups

-100 WallBalls, RX (20/14)

-200 Double Unders

-400m Run with plate, RX (45/25)

Tuesday

Every 3:00 for 5 sets:

-3 Push Press, compare to 12-10-18 and/or 5-7-19

-1 max rep Push Press set with 20% less weight

Wednesday

“Manuel”

5 Rounds For Max Reps:

-3:00 Rope Climbs

-2:00 Air Squats

-2:00 Pushups

-3:00 400m Run (rest the remainder of the time)

*wear a vest if ya got it!

Thursday Open Gym

4 Rounds For Max Reps:

-1:00 Max Calorie Bike

Rest 0:30

-1:00 V-ups/Pikes

Rest 0:30

-1:00 double KB front rack walk, RX (53/35), 10ft = 1 rep

Rest 0:30

-1:00 back rack reverse Lunges, RX (185/125)

Rest 0:30

Friday

“DT”

5 Rounds For Time:

-12 Deadlifts

-9 Hang Power Cleans

-6 Push Jerks

RX (155/105)

Saturday

Part 1

6 Rounds For Time with a partner:

-7/5 Ring Muscle Ups

-21/15 Calorie Bike or Row

At 15:00, Part 2 begins

Part 2

6 Rounds For Time with a partner:

-12 KB front rack Squats, RX (53/35)

-75 Double Unders

A little throwback for you guys from the old gym.