Saturday 190720

CrossFit Rx – CrossFit

“Gut Check” (Time)

For Time (Teams of 3):

250/200 Calorie Bike

Directly Into…

50 Toes to Bar

50 Box Jump Overs (24″/20″)

50 Thrusters (95/65)

50 Toes to Bar

50 Box Jump Overs (24″/20″)

50 Thrusters (115/80)

50 Toes to Bar

50 Box Jump Overs (24″/20″)

50 Thrusters (135/95)

Friday 190719

CrossFit Rx – CrossFit

Hang Snatch (4×2 @ moderate weight)

Or

4×5 @ light weight

Split Jerk (4×2 @ moderate weight)

Or

4×5 @ Light weight.

Giant Set

3x

A1. Half kneeling Landmine press x8/ arm

A2. Landmine RDL x6/ leg

A3. Landmine Trunk Rotations x6/ side

Finisher

3-4 sets:

Sandbag Bear Hug carry x100ft

Thursday 190718

CrossFit Rx – CrossFit

Snatch Grip Deadlift (4×4 w/ 3” deficit)

“Bowflex” (4 Rounds for weight)

4 Rounds On The 5:00

10 Strict Pull-ups

21/15 Calorie Row

8 – 6 – 4 – 2 Deadlifts
*Build in weight each round

Finisher

3 sets:

A1. Barbell bicep curl x15

A2. Banded overhead Tricep extension x30

Wednesday 190717

CrossFit Rx – CrossFit

“Slap Happy” (AMRAP – Rounds and Reps)

AMRAP 5:

Buy In: 100 Double Unders

12 Front Squats (95/65)

4 Burpee Box Jump Overs (24/20)

rest 5 Minutes

AMRAP 5:

Buy In: 100 Double Unders

8 Front Squats (115/80)

4 Burpee Box Jump Overs (24/20)

rest 5 Minutes

AMRAP 5:

Buy In: 100 Double Unders

4 Front Squats (135/95)

4 Burpee Box Jump Overs (24/20)

Finisher

Accumulate 1:30 in hanging L-sit