Sun Mon Tue Wed Thu Fri Sat

28

  • Run 7 km TT

29

  • FT: Clean & Jerks, 200 m, Clean & Jerks and 7 more
  • Power Snatch : 1 Rep Max
  • Hang Squat Snatch : 1 Rep Max
  • 8 RFQ: Power Snatches and Hang Squat Snatches

30

  • Row 4000 m TT
  • Snatch Balance : 1 Rep Max
  • CrossFit Games Open 15.3

31

  • 3 RFT: Front Squats, Toes-to-bars and Handstand Walks

Aug | 1

  • FT: Sandbag Bear Hug Carries; Bike Calories, Row Calories, Bike...
  • Double Kettlebell Glute Bridge Floor Press 4x10
  • FQ: High Hang Squat Cleans, Hang Squat Cleans, and Push Jerks
  • Split Jerk 5x1

2

  • Back Squat 10-10-10-10-10-10
  • 4 RFT: 400 m, Legless Rope Climbs and Snatches

3

  • FT: 1 mi; 10x Thrusters, Pull-ups and Burpees
  • Push Press : 5x5
  • Front Squat : 1 Rep Max
  • Front Squat 2x2
  • Seated Dumbbell Press : 50 Reps for Time

4

  • Run 5 km TT
  • Bench Press : 5-5-5-5-5

5

  • Run 10 km TT

6

  • Bench Press : 6x2 at 85% 1RM, rest 2 mins
  • Bench Press : 12 Rep Max
  • Every 1 min for 10 mins: Back Squat

7

  • Run 10 km TT
  • Deadlift : 5-5-5-5-5
  • Dumbbell Shoulder Press : 10-10-10-10-10
  • Dumbbell Lateral Raise 10-10-10-10-10-1

8

  • Single Arm Dumbbell Row : 10-10-10-10
  • Bent Over Barbell Row 10-10-10-10
  • Row 5 km TT
  • Back Squat : 3x3 at 90% 1RM, rest 2 mins
  • CrossFit Games Open 16.3
  • Power Clean : 2 Rep Max
  • Power Clean 10x1
  • Squat Clean + Hang Squat Clean + Jerk 5x1

9

  • 4 RFQ: Double Kettlebell Strict Press, GHD Hip Extensions, Double Kettlebell Push Press and GHD Sit-ups
  • Matador Dips : 3x Max Rep
  • Run 6 km TT

10

  • Run 6.75 km TT
  • Bench Press : 8-8-8-8-8
  • Dumbbell Incline Bench Press 8-8-8-8-8
  • Incline Db Fly 5x8
  • Dumbbell Shoulder Press 5x8

11

  • Run 10 km TT
  • Back Squat 5x6

12

  • Lat Pull Down 5x8
  • Dumbbell Lateral Raise 5x8

13

  • Row 15 km TT
  • Overhead Squat : 5x5

14

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18

  • Run 5 km TT

19

  • Run 5 km TT
  • Lat Pull Down 5x10
  • Single Arm Db Bent Over Row 5x12
  • Seated Single Arm Dumbbell Shrug 12-12-12-12-12
  • Back Squat 12-12-10-10-10

20

  • Bench Press 5x6
  • Incline Dumbbell Fly 5x6
  • Push-ups : 5x Max Rep
  • Amanda

21

  • AMRAP 25 mins: Bike Calories, Burpee Box Jump Overs, Bike Calories and 2 more

22

23

  • Chipper: 400 m, Kettlebell Swings, Pull-ups, and 6 more
  • Row 1000 m TT

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