314 Week of 7/9
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MondayTuesdayWednesdayThursdayFridaySaturday
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7/97/107/117/127/137/14
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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 CrossFit New England
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10 KBS5 OHSWODAdv: AMRAP Triple Under10 Situps"Adderall"
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50' Duck Walk5 Snatch Balance"Jenkins"Then, 10 Air Squats0-10 Minutes
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AMRAP (with a Partner) in 40 minutes
3-Phase Kettlebell Warmup- Run 1 Mile
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StrengthStrength50 BurpeesStrength - In remaining time, AMRAP C&J 135/95
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Back Squat5 Rounds400 meter RunStrength
Tempo Back Squat
10-13 Minutes Rest
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4x4 @ 90%3 Minute Clock50 Kettlebell Swings (24/16 kg)7 Rounds Not for Timew/elevated heels13-20 Minute
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Alt w/100' Suitcase Carry
200m Run400 meter Run5 Double R. KBS4x3 @ 72.5%- Run 800m
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Alt w/5 Strict Pullups2 x Snatch Grip Deadlift50 Pull-Ups5 Double KB Clean53X0
- In remaining time, AMRAP Snatch 115/80
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2 x Hang Power Snatch400 meter Run5 Double KB S2O20-23 Minutes Rest
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WOD2 x OHS50 Push-Ups- Heavier than last week23-27 Minutes
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5 Rounds- Increase weight as able400 meter Run- Alt w/5 Weighted Strict Chinups- Run 400m
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1 Minute/Station
- In remaining time, AMRAP Thrusters 95/65
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10 Cal RowWODWOD
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50 Double Unders5 Rounds2016 Granite Games Qualifier
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20 Situps Adv - 15 GHD25' Dbl DB Lunge 50/3515 Minute AMRAP
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Push Press10 Squat Clean and Jerks 135/85
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10 T2B15 Burpees Over the Bar
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20 Box Jumps8 Squat Clean and Jerks 185/115
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1st Round: 10 Push Press 95/6515 Burpees Over the Bar
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2nd Round: 8 Push Press 135/85
6 Squat Clean and Jerks 225/145
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3rd Round: 6 Push Press 155/105
15 Burpees Over the Bar
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4th Round: 4 Push Press 165/115
4 Clean and Jerks 275/175
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5th Round: 2 Push Press 185/125
15 Burpees Over the Bar
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2 Squat Clean and Jerks 305/200
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15 Burpees Over the Bar
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AMRAP Squat Clean and Jerks 315/205
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