5th - 11th July CrossFit

Monday 5th July

 

Clean Ladder 

EMOM 12

1 Clean

Start at 50% of 1RM Clean and go up in 5% increments to a potential new 1RM

 

AMRAP 20

400m Run

20 Burpee over bar

20 Deadlift 80/55kg

100 Double unders

 

Tuesday 6th July

 

4 RNFT:

6-10 Strict Pull Ups

Rest 30 secs

16 Alternating Archer Ring rows

Rest 90 secs

 

EMOM 21

Min 1.  12 DB Thrusters 22.5/15kg 

Min 2.  14 Renegade Rows 22.5/15kg

Min 3.  16 Box Jumps 24/20”

 

Note: Today scale reps before weight

 

Wednesday 7th July

 

Deadlift 

5 x 5 (AHAFA @ 30×1)

Rest 2 mins

 

2 x 15 Good mornings (Moderate)

Rest 90 secs

 

For time:

10 – 8 – 6 – 4 – 2

Squat Clean 70/50kg

20 – 16 – 12 – 8 – 4

Ring Dips

(Timecap 12)

 

Thursday 8th July

 

Back Squat 

8 x 3 (AHAFA @ 30×1)

Rest 2 mins

 

For time:

2500m Row / Ski, 5000m Bike or 150 Calorie Echo

EMOM 

5 Hand release press ups + 10 Air Squats

(Timecap 15)

 

Friday 9th July

 

AMRAP 12

10 Snatch 40/25kg

Rest 1 min

10 Snatch 52.5/35kg

Rest 1 min

10 Snatch 65/45kg

Rest 1 mins

Max Reps 77.5/55kg

 

3RFT:

30 GTOH 20/15kg Plate

20 Plate OH Lunges 20/15kg Plate

10 Burpee jump to plate

(Timecap 12)

 

Saturday 10th July

 

Push Press 5RM (10 mins)

Then 3 x 5 Push press back off sets

Rest 2mins

 

2 x 15 Depth Press Ups (on 20kg plates)

 

Every 5 mins for 20 mins

30 Wall Balls 9/6kg

Run 200m

AMRAP Ring Muscle Ups

(Timecap 4 mins)

Note: Score is Muscle Ups

 

Sunday 11th July

 

Back Rack Reverse Lunges (opposing ladders)

1 x 20 50/35kg

Rest 2 mins

1 x 18 60/40kg

Rest 2 mins

1 x 16 70/47.5kg

Rest 2 mins

1 x 14 80/55kg

 

2 x 20 BW Jumping lunges 

Rest 60 secs

 

AMRAP 15

20 KBS 24/15kg

15 Pull Ups

10 Heavy Alt DB Snatch 30/20kg