Programming July 9th - July 15th
Monday - July 9th
In 12 Minutes work to a heavy:
8 Rep Reverse Lunge (4 per leg)
+
“6 Pack Jackie”
For Time:
1000m Row
50 Empty Bar Thrusters (45/35)
30 T2B f(40 anchored Abmat Situps)
Tuesday - July 10th
Snatch Warmup
10 Minute EMOM
Power Snatch x 1
***building***
+
“Easy Peasy”
10 Minute AMRAP
Double Unders s(50) f(25)
20 Pushups s(ring pushups)
15 KB Swings s(2/1.5pd) f(1.5/1pd)
Wednesday - July 11th
“John Deere”
For time:
21-15-9
Row Cals
AB Cals
200m Farmers Carry s(70/53) f(53/35)
21-15-9
Row Cals
AB Cals
200m Farmers Carry s(70/53) f(53/35)
21-15-9
Row Cals
AB Cals
***women complete 15-12-9 on the machines***
***graciously taken from CrossFit New England***
Thursday - July 12th
“Echoes”
20 Minute AMRAP
Run 200m
5 Burpees over the box s(30/24) f(24/20)
1 Rope Climb s(legless)
***add 2 burpees each round***
Friday - July 13th
“Holleyman”
30 Rounds for Time:
5 Wall Balls (20/14)
3 HSPU f(pushups)
1 Power Clean s(225/155) f(155/105)
Saturday - July 14th
“Teamwork Makes the Dream Work”
30 Minute AMRAP - Teams of 3
10 Manmakers s(50/35) f(35/20) **1 person**
20 Synchronized Pullups s(C2B) **2 people**
400m Run **all 3 people**
Sunday - July 15th
Get Outside and be Rad.