Tuesday 7.31

Tuesday 7.31

TUESDAY

CrossFit

Strength : Thruster
EMOM 12m
Min 1-4: 3 Reps
Min 5-8: 2 Reps
Min 9-12: 1 Rep

WOD : 3 Rounds…Scale this VERY heavy. It should be a struggle to do the 7 UB.
75 Double Unders
7 STOH 155/105

S: 150 Singles, 75/55
L1: 50 DU or Mix 75, 135/95

Rx+: 185/135

Comp Rx+ : 225/150

 

Strong

Lift: Hang Clean and Jerk
EMOM 8m : 2 Reps
then EMOM 4m: Full Clean and Jerk: 1 rep

Accessory: Bench Press
3-3-3-3-3

Conditioning: 3 Rounds
Row 500m
7 STOH

 

The Program

1. Strength and WOD

2. EMOM 14m
O: 7 Burpees
E: 2 Deadlift

Wear weight vest entire time, DL should be near 2 rep max. If no vest then do 10 Burpees per round and scale even heavier for DL.

rest 2 min then 4m AMRAP
Bar Muscle Ups

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.

Intro Signup