Programming August 6th - August 12th

Monday - August 6th

In a 15 Minutes find a:

Back Squat 20RM

+

“Pumped Up Baseline”
For Time:

500m Ski Erg

40 Goblet Squats (1.5/1pd)

30 Anchored Abmat Situps

20 Pushups

10 Pull-ups

 

Tuesday - August 7th

“Those CrossFit Games Feels”

For Time:

400m Run

5 Rope Climbs

800m Run

30 Burpee Box Jump Overs s(30/24) f(24/20)

800m Run

5 Rope Climbs

400m Run

***Sport. Wear a vest***

 

Wednesday - August 8th

“85% Snatch Test”

E90S for 10 Sets 

Snatch x 1 @ 85% of 1RM

+

“John Daly”

3 Rounds for Time:

20/15 Cal Row

15 Front Squats s(135/95) f(95/65)

***bar starts on floor***

 

Thursday - August 9th

“James Bond”

20 Minute AMRAP

15/12 Cal AB

3 Rounds of “Goldeneye”

15/12 Cal AB

3 Rounds of “Goldeneye”

Etc…

***score is rounds of “”

 

“Goldeneye”

3 D-Ball Over the Shoulder s(100/70) f(70/50) 

6 Pushups

 

Friday - August 10th

“Quintessential”

3 Sets for Time:

1000m Row

50 Wall Balls s(30/20) f(20/14)

10 Power Clean and Jerks s(135/95) f(95/65)

 

Saturday - August 11th

‘Triforce’

Teams of 3 - 30 Minute AMRAP

1 Round of Nate

Max Row Cals

Rest Station

 

“Nate”

2 Muscle Ups 

4 HSPU

8 KB Swings (2/1.5pd)

 

“Fitness Nate”

3 Ring Rows

5 Pushups

7 KB Swings (1.5/1pd)

 

Sunday - August 12th

Get Outside and be Rad.