30

Jul | 1

• 2 Behind The Neck Snatch Grip Push Press + 2 Overhead Squat 1-1-1-1-1-1
• 21-15-9: Ground-to-Overheads and Toes-to-bars
• Sprint : 5x 100 m, every 1 min
• Strict Press : 1 @ 80%, 1 @ 85%, 1 @ 90%, 1 @ 95%, 1 @ 100%
• Push Press : 2xME at 80% 1RM
• Helen

2

• Front Squat : 3-3-3-3-3-3
• Pendlay Row 10-10-10
• 3x RFT: Double Unders and Burpees
• Lifting: Barbell Hip Thrusts and Banded Face Pulls
• FT: Burpees Over Bar and Power Cleans

3

• Every 1 min for 12 mins: Power Snatch
• Jackie
• Every 2 mins for 16 mins: Snatch 2" Below Knee + Snatch
• Nancy

4

5

• 3 Clean + 1 Split Jerk : 1-1-1-1
• Bench Press : 10-10-10
• Back Squat : 5 @ 70%, 5 @ 75%, 3 @ 80%, 2 @ 85%, 2 @ 90%, 1 @ 95%, 1 @ 95%, 1 @ 95%
• AMRAP 12 mins: Double Unders, Wall Balls and Toes-to-bars

6

• Snatch : 3-3-3-3-3
• Back Squat : 10-10-10
• 4x AMRAP 2 mins: Alternating Front Rack Lunges, Toes-to-bars and Lateral Burpee Over Bars
• Chipper: Wall Balls, Toes-to-bars, Shoulder-to-Overheads and 2 more

7

8

• Front Squat : 2-2-2-2-2-2-2
• Row : 6x 250 m, every 2 mins
• Push Press : 5-5-5-5-5
• AMRAP 12 mins: Double Unders, Alternating Dumbbell Snatches and Single Arm Dumbbell Overhead Walking Lunges

9

• Pendlay Row : 8-8-8
• Good Morning : 10-10-10
• AMRAP 12 mins: Shoulder-to-Overheads and Box Jumps
• FQ: Power Cleans
• 4x RFT: Rows and Power Cleans

10

• Every 1 min for 12 mins: Power Snatch
• "Tabata" - Airdyne Bike : 5 x 1 min / 1:30
• Tempo Front Squat 2-2-2-2-2-2-2-2
• 3 RFT: Wall Balls and Chest-to-bar Pull-ups

11

• Clean & Jerk : 2-2-2-2-2
• Bench Press : 5-5-5-5
• Every 1 min for 6 mins: Burpee
• 3 RF-ME: Row Calories, Burpee Box Jump Overs, Assault Bike Calories and 400 m

12

• Snatch : 2-2-2-2-2
• Back Squat : 5-5-5-5
• 15-9-6: Alternating Dumbbell Snatches, Toes-to-bars and Clapping Push-ups
• AMRAP 24 mins: Deadlifts, Toes-to-bars, Dumbbell Farmers Carry Walking Lunges and Push-ups

13

• Snatch Grip Push Press + 2 Overhead Squat 1-1-1-1-1-1
• Alt EMOM 10 mins: Thrusters and Pull-ups
• AMRAP 30 mins: Air Squats, Russian Kettlebell Swings, Shoulder-to-Overheads and 2 more

14

15

• Back Squat : 8-8-8
• Weighted Pull-up : 3-3-3-3
• 33-27-21: Row Calories and Hand Release Push-ups
• Back Squat : 5 @ 70%, 3 @ 80%, 1 @ 90%, 8 @ 75%, 8 @ 75%, 8 @ 75%
• AMRAP 9 mins: Thrusters, Burpees Over Bar and Chest-to-bar Pull-ups

16

• Snatch Grip Push Press 2-2-2-2-2-2-2
• Run : 3x 800 m
• Push Press : 6-6-6-6-6
• FT: 800 m and Push Press

17

• Front Squat 5-3-2-1-1-1-1
• 4x AMRAP 2 mins: Double Unders and Alternating Overhead Reverse Lunges
• 3 RFQ: Posted Single Leg Deadlifts, Barbell Hip Thrusts and Reverse Snow Angels
• AMRAP 12 mins: Bar Muscle-ups, Dumbbell Hang Power Cleans and Reverse Alternating Lunges

18

• Bench Press : 8-8-8
• Every 1 min for 12 mins: Power Snatch
• AMReps 3 mins: Burpees
• Run 5 km TT
• Row 5 km TT

19

• Clean & Jerk : 1-1-1-1-1
• Run : 5x 200 m
• FT: Double Unders, Russian Kettlebell Swings, Toes-to-bars and Jumping Lunges

20

• Snatch : 1-1-1-1-1
• AMReps 25 mins (3,6,9,...): Row Calories, Kettlebell Swings and Wall Balls
• 3 RFT: 800 m, Wall Balls and Push-ups

22

• Overhead Squat : 5-5-5-5
• Shoulder Press : 3-3-3-3
• 50-40-30-20-10: Wall Balls and Double Unders
• CrossFit Games Open 18.1 - Rx'd

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31

Aug | 1

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