Tuesday 7.10

Tuesday 7.10

TUESDAY

CrossFit

Strength: Press
2-2-2-2-2-2

  • Perform 1 set of UB, Kipping Pull-ups every other set of Press (sets 1,3, and 5). Scale for at least 5 reps each set. Bar and Ring MU are in play

WOD : For Time
25 Toes to Bar
10 Hang Squat Snatch 75/55
15 Thrusters
10 Hang Squat Snatch
Run 400m
15 Hang Power Clean
10 Hang Squat Snatch
15 Sumo DL High Pull
Run 400m
10 Hang Squat Snatch
25 Toes to Bar

S: 200m Run, Scale to Hang Power Snatch if needed
L1: 300m Run

Rx+: 95/65

 

Strong

Lift: Push Jerk
Find a 1 rep max

Accessory: Press (from floor)
1 ME Chin Over Bar Hold After Each Set

Conditioning : 12m AMRAP
10 Hang Squat Snatch 75/55
10 Thrusters
10 Sumo DL High Pull

 

The Program

1. Strength and WOD

2. EMOM 12m
O: 20′ HS Walk + 20s HS Hold (use wall as needed)
E: 3+ Muscle Ups, go for ME every time

rest 3 minutes then

5m AMRAP
5 Bench Press BW/75% BW
5 Power Clean BW

New to the community?

The first class is free.  We would love to show you the ropes and get you started.  Once you submit the request, view the class schedule and stop by at any of our locations at a time that works for you.

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