Sun Mon Tue Wed Thu Fri Sat

30

Jul | 1

2

  • Back Squat 4x8, rest 2 mins
  • Every 1 min for 12 mins: Snatch

3

4

5

  • Push Jerk 5-4-3-2-1, rest 2 mins
  • FT: Chest-to-bar Pull-ups, Row Calories, Double Unders and 6 more
  • 3 RFT: Deadlifts, GHD Sit-ups, and 800 m

6

7

8

  • Strict Press : 30 Reps for Time
  • Handstand Push-ups : 40 Reps for Time
  • AMReps 7 mins: Burpee Box Jump

9

  • Back Squat 6x6, rest 2 mins
  • FT: Bike Calories and Sandbag Carries

10

11

  • AMRAP 20 mins: 400 m, Bench Press, 400 m and Hang Power Snatches

12

13

14

15

  • AMRAP 20 mins: Snatches, Ring Muscle-ups, Strict Handstand Push-ups and 400 m

16

  • AMReps 25 mins (3,6,9,...): Row Calories, Kettlebell Swings and Wall Balls

17

  • Bench Press : 4xME at 1x BW, rest 2:30
  • 5 RFT: Power Cleans and Bar Facing Burpees

18

  • AMReps 2 mins: Double Unders
  • AMReps 2 mins: Muscle Up (Bar)s
  • Run 1 mi TT
  • FT: Double Unders, Bar Muscle-ups, and 1 mi

19

  • Front Squat : 4x10 at 68% 1RM, rest 2 mins
  • 21-15-9: Deadlifts and Bike Calories

20

21

22

  • FQ: Power Cleans and Squat Cleans
  • CrossFit Games Open 14.4

23

  • Chipper: 800 m, Handstand Push-ups, Bike Calories and 2 more

24

25

26

27

28

29

30

31

Aug | 1

2

3