314 Week of 7/23
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MondayTuesdayWednesdayThursdayFridaySaturday
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7/237/247/257/267/277/28
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WarmupWarmupWarmupWarmupWarmupWarmup
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2 RoundsSpealler WarmupSpealler Warmup500m Row or 400m RunRun/RowSpealler Warmup
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250m Row3 Rounds w/Empty Bar200m Run3 Minute Double Under Work3 Rounds
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200m Run5 Sn Gr RDL3 Rounds of CindyBeginner: Jump Clap10 PullupsWOD
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10 Air Squats5 Hang Power SnatchInt: AMRAP Double Under10 PushupsFrom 2009 CrossFit Games
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10 KBS5 OHSWODAdv: AMRAP Triple Under10 Situps15 Squat Cleans (155/100 lb.)
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50' Duck Walk5 Snatch Balance"Hansen"Then, 10 Air Squats30 T2B
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5 Rounds3-Phase Kettlebell Warmup30 Box Jumps (24/20 inches)
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StrengthWOD30 KBS 70/53Strength 15 MU
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Back SquatCFNE30 BurpeesStrength
Tempo Back Squat
30 DB Push Press (40/25)
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2x2@100%“TNT”30 GHD Situps5 Rounds Not for Timew/elevated heels30 Double Unders
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Accumulate 5 RoundsFor Time:
*Scale to regular situps
3 Double R. KBS4x3 @ 80%15 Thrusters (135/95)
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100' Suitcase Carry (Heavy)30 Snatches (95/65)3 Double KB Clean53X030 Pullups
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5-10 Strict Pullups30 Clean and Jerks (95/65)Cashout3 Double KB S2O30 Burpees
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30 Thrusters (95/65)4x400m Run- Heavier than last week300' Overhead walking lunges (45/25)
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WOD- 1 Minute Rest
- Alt w/5 Weighted Strict Chinups
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5 RoundsCashout
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400m Run5 RoundsWOD
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10 RH Single DB Lunge* 50/35
8 Single Leg Double DB RDL
10-1
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10 LH Single DB Lunge 50/3510 Bicep CurlsDeadlift 225/155
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25 Situps8 Goblet SquatsPullup
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*Hold DB at Side10 Bicep CurlsBox Jump 24/20
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Pushup
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