Monday Aug 5 Crossfit
row/run/bike@easy pace
2 rounds (5 broad jumps, 10 wall squats, 15 kb swings)
+
every 90 seconds for 12 minutes
3 hang power snatch high pulls
1 hang power snatch
+
For Time (16 min time cap)
30 Push press (#75,#55)
400 m run
30 power snatch (75,55)
400 m run
+
Not for time:
Accumulate 25 straight leg raises hanging from the bar
Bootcamp
row/run/bike@easy pace
2 rounds (5 broad jumps, 10 wall squats, 15 kb swings)
+
every 90 seconds for 12 minutes
1st: :45 row/bike/ski@moderate pace
2nd: :45 steady box jumps
+
For Time (16 min time cap)
30 DB push press
400 m run
30 alternating 1-arm DB snatches
400 m run
+
Not for time:
Accumulate 25 hanging knee raises or leg raises
Tuesday Aug 6 Crossfit
Row 250 50 %
Row 250 75%
Row 250 90-100%
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10 min emom
3 push jerk with :03 pause at bottom (moderate weight)
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Emom for 15 minutes
1: 3 hang power clean (115/85)
2: 5 pull ups
3: 7 burpees
+
Not for time:
3 rounds
3 dragon flags
:20 hollow hold
Bootcamp
Row 250 50 %
Row 250 75%
Row 250 90-100%
+
Every :60 for 10:00
1st: 15 russian kettlebell swings
2nd: :30 plank
+
Emom for 15 minutes
1: 6 DB hang power cleans, moderate, pull UNDER dumbbells
2: 5 ring rows
3: 7 burpees
+
Not for time:
3 rounds
3 dragon flags
:20 hollow hold
Wednesday Aug 7 Crossfit
2 rounds ( 200 m jog, 10 push ups, 10 sit ups, 10 air squats)
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every :90 min for 12 minutes
3 hang power clean high pulls
1 hang power clean
+
for time (16 min time cap)
200 m run or 250 m row
21 db clean (50/35)
400 m run or 500 m row
15 db front squat (50/35)
600 m run or 750 row
9 db press (50/35)
+
not for time
1 min Russian twist as many reps as possible
1 min sit ups as many reps as possible
Bootcamp
2 rounds ( 200 m jog, 10 push ups, 10 sit ups, 10 air squats)
+
every :90 min for 12 minutes
1st: 8-10 bent over DB rows, 20x1 tempo
2nd: :30 lemon squeezers
+
For time (16 min time cap)
200 m run or 250 m row
21 db clean (50/35)
400 m run or 500 m row
15 db front squat (50/35)
600 m run or 750 row
9 db press (50/35)
+
not for time
1 min Russian twist as many reps as possible
1 min sit ups as many reps as possible
Thursday Aug 8 Crossfit
Row/run/bike@easy pace
2 rounds (20 m high knees, 20 m butt kicks, :30 wall sit, :30 bear crawl hold (knees 3-6 inches off the ground)
+
12 min emom
1: 250 m row or 12 bike calories
2: 12 heavy kb swings
3: :30 plank
+
4 rounds
20 wall balls
1 bear complex (power clean-front squat- push press- back squat- push press)
10 push ups
+
2 rounds not for time
:30 Knee tuck hang
10 knee to elbow
Bootcamp
Row/run/bike@easy pace
2 rounds (20 m high knees, 20 m butt kicks, :30 wall sit, :30 bear crawl hold (knees 3-6 inches off the ground)
+
12 min emom
1: 250 m row or 12 bike calories
2: 6/side 1-arm DB hang clean and jerks
3: :30 flutter kicks
+
4 rounds for time (15:00 cap)
20 wall balls
1 DB bear complex (power clean-front squat- push press- front squat- push press)
10 hand-release push ups
+
2 rounds not for time
:30 Knee tuck hang
10 knee to elbow or hanging knee raises
Friday Aug 9 Crossfit
Row/run/bike@easy pace
2 rounds (20 m leg kicks, 20 m Sampson, 5 inchworms)
+
12 Min EMOM
1: 5 back squats (moderate weight, focus on depth-getting as low as possible)
2: 6 HRPU
+
For time
30-20-10
DB Snatch
Box Jump
Calories
+
3 rounds
15 reverse crunches
10 toe touches
5 v ups
Bootcamp
Row/run/bike@easy pace
2 rounds (20 m leg kicks, 20 m Sampson, 5 inchworms)
+
12 Min EMOM
1: 6 tough goblet squats, 22x1 tempo
2: :30 leg raises
+
For time (15:00 cap)
30-20-10
DB Snatch
Box Jump
Calories
+
2-3 rounds
15 reverse crunches
10 toe touches
5 v ups