Saturday 190713

CrossFit Rx – CrossFit

Adderall (AMRAP – Reps)

0-10 Minute: 1 Mile Run + Max Clean and Jerk (135/95) in remaining time

10-13 Minute: Rest

13-20 Minute: 800 Meter Run + Max Power Snatch (115/80) in remaining time

20-23 Minute: Rest

23-27 Minute: 400 Meter Run + Max Thrusters (95/65) in remaining time

Thursday 190711

CrossFit Rx – CrossFit

Front Squat (Cluster 3×3.3.3, rest 15s/ 2 min)

“Yogi” (Time)

For Time:

150′ Walking Lunge

150′ Bear Crawl or 75’HSW

30 Alt. Dumbbell Box Step-Ups

100′ Walking Lunge

100′ Bear Crawl or 50’ HSW

20 Alt Dumbbell Box Step-Ups

50′ Walking Lunge

50′ Bear Crawl or 25’ HSW

10 Alt Dumbbell Box Step-Ups
*Box (24″/20″)

Dumbbell (50/35)

Finisher

Barbell rollouts 3×10

Wednesday 190710

CrossFit Rx – CrossFit

Bench Press (4×4 w/ 4s Pause at chest)

“Bel-Air” (AMRAP – Reps)

AMRAP 15:

40 Double Unders

20 Dumbbell Hang Clean & Jerks (50/35)

40 Double Unders

20/15 Calorie Row

Finisher

3×18 Tall kneeling Straight arm PVC Banded pull down