July 2016

Today’s Workout

• 0:00-10:00
  • 5 Touch n Go Power Snatches (95/65#) (CRX- 155/105#)
• 10:00-12:00 REST
• 12:00- 20:00 For Time (8min time cap)
  • 40 Box Jumps (24/20/) (CRX-30/24″)
  • 30 DB Snatches (50/30#) (CRX- 70/50#)
  • 20 HSPU (CRX- 2/4″ Deficit)

AMRAP30
Partner 1 – 500m Run

Partner 2 – AMRAP:
15 Situps
10 Box Jumps (24″/20″)
5 Hang Squat Snatches (115#/80#)

CRX – Unbroken Thrusters + Legless Rope Climbs

AMRAP7
8 Pullups
12 KB Overhead Lunges (53#/35#)
For OH Lunges: lock KB out overhead on right and perform 6 alternating lunges, then repeat with KB overhead on left.

rest 3 minutes 

AMRAP7
10 HR Pushups
12 KB Snatches (53#/35#)
Snatches are 6 right, followed by 6 left.

rest 3 minutes 

AMRAP7
Max Unbroken Ring Dips
20 Russian Swings (53#/35#)

CRX – Ring Muscle Ups

Score = Total Dips/MU

Today’s Workout

Skill

• Bar Muscle Up
  • 3 Rounds
    • 20 Shoulder touches
    • :20 Hollow Body Hold
    • :20 Superman Hold
  • *We will do drills surrounding the bar muscle up. We will work drills for about 5-10 minutes and then proceed to complete the 3 rounds. Continue working bar mu drills in between rounds for additional work.

Conditioning

• For Time:
  • 1000m Run
  • 50 Wallballs 
  • 40 Toes to Bar
  • 30 Handstand Push Ups
  • 20 Deadlifts (225/155#)
  • 10 Bar MU

Endurance: 8am

Barbell Club: 9am

Open Gym: 10am – 12pm

‘Garth’
25 Burpees
then:
7-19-14 of:
Goblet Squats (70#/53#)
American Swings
Ring Dips
Toes to Bar
Hang Power Cleans (135#/95#)
then:
25 Burpees