CrossFit WOD, July 30, 2018

July 30th

Metcon
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP:
15 Deadlifts 115/75#
12 box jumps 24/20
9 Shoulder to OH

Skill
Shoulder to Overhead (3RM)
Anyway anyhow of getting the barbell from your shoulders to locked out overhead.

CrossFit WOD, July 28, 2018

July 28th

Metcon
Metcon (Time)
From 0-15minutes complete:
3 Rounds:
30 Single arm KB squat cleans (15 R 15 L)
30 sit ups

You have 15 minutes to complete this section. If you get done early rest for the remainder.
Metcon (Time)
From 15-25 minutes complete:
21-15-9
DB snatch 50/35#
Cals on a machine

You have 10 minutes to complete this section. If you get done early rest for the remainder.
Metcon (Time)
35 Burpee box jumps for time

No time cap.

CrossFit WOD, July 27, 2018

July 27th

Skill
Metcon
4 rounds:
5 DB OHS
10 Seated box jump with 1 foot landing
Metcon
4 Rounds:
5 Wall squat with band around wrists
30 Long lunging conrolled mountain climber

Metcon
Metcon (Time)
75 Thrusters 75/55#
*Every-time you break forced 30sec rest…ONLY 30secs
Metcon (Time)
75 Wall balls 20/14#
*Every-time you break forced 30sec rest…ONLY 30secs

CrossFit WOD, July 26, 2018

July 26th

Gymnastics
Metcon
10 building reps of toes to bar
6 Pistol into single leg deadlift (unweighted)

Perfect toes to bar, legs straight and heels pulled together.
Controlled pistol into deadlift.

Metcon
5k Run (Time)
Max Effort 5k Run
5k Row (Time)
Max Effort 5k Row

CrossFit WOD, July 25, 2018

July 25th

Weightlifting
Clean and Jerk (3-3-3-3-3-3)
L1 is Hang clean and power jerk.
Complete as 3 singles, reset between each rep.

Metcon
Metcon (AMRAP – Reps)
14 minute Partner alt EMOM Deadlift 225/155#
HSPU

Work to accumulate as many reps as possible each minute with then switch with your partner.
Metcon (AMRAP – Reps)
14 minute Partner alt EMOM Deadlift 135/95#
Box pike HSPU

Work to accumulate as many reps as possible each minute with then switch with your partner.

CrossFit WOD, July 24, 2018

July 24th

Skill
Flight Simulator (Time)
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double Unders
Metcon
Double under progression 2 rounds 1 minute each:
Singles
High jumping singles
Fast singles
Rest
Leg taps/ single single double
Double under attempts

Metcon
Metcon (Time)
500mRow then:

3 Rounds:
25 KB Swings 53/35
15 Burpees

Then:
400m Run

Metcon (Time)
400m Run then:

3 Rounds:
25 KB Swings 35/26#
15 Burpees

Then:
500m Row

CrossFit WOD, July 23, 2018

July 23rd

Weightlifting
Snatch (3-3-3-3-3-3)
Complete as 3 singles, reset each rep.
Hang Snatch (3-3-3-3-3-3)

Metcon
Metcon (Time)
For time:
25 Pull ups
25 Box jumps 30/24in
25 OHS 95/65#
Rest 2 mintues and go back through in reverse.
Metcon (Time)
For time:
25 Pull ups
25 Box jumps 24/20in
25 Front squat 95/65#
Rest 2 mintues and go back through in reverse.

CrossFit WOD, July 21, 2018

July 21st

Metcon
Metcon (AMRAP – Reps)
24min Alt EMOM:
15 Wall balls 20/14#
125m Run
20 Sit ups

Start with a score of 24. Anytime you fail to finish the work in the minute subtract 1.