Tuesday, 7/31/18

Gymnastics

Muscle-ups (Find 1RM )

(10min)
String Bar or Ring  MUs together!  How many MUs can you do unbroken?

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15
10 KB swings 2/1.5 pood
10 Box Jump 24/20″
10 Ring Dips

Metcon (No Measure)

NFT,
3 rounds of
12 Standing Pavlov Press with Band
30 sec Isometric back extension @20/14 Med ball

(10min)

Monday, 7/30/18

Weightlifting

Stage Pull Snatch (@60%x2x5)

(15min)
Stage Pull Snatch Doubles at 60% of 1RM Snatch, 5 Rounds

Front Squat (Eccentric Front Squats@65%x2x3)

(15min)
*3 second exxentric down, 1 second isometric pause, explode up
Front squat doubles at 65% of 1RM Front squat, 3 rounds

Metcon

Metcon (Time)

For time,
21-15-9 reps of
Clean 135/95
Weighted sit-ups 50/35

(11min)
Use DB or KB for weighted sit-ups. Make sure the weight in ON the chest on the sit ups.

Friday, 7/27/18

Metcon

Metcon (Time)

For time,
10 Pistols alternating leg
10m HS Walk (32ft)
20 Pistols alternating leg
20m HS Walk (64ft)
30 Pistols alternating leg
30m HS Walk (96ft)
40 Pistols alternating leg
40m HS Walk (128ft)

(30min)

Scaling

10 Banded/Assisted Pistols
2 Wall Wlak
20 Banded/Assisted Pistols
4 Wall Walk
30 Banded/Assisted Pistols
6 Wall Walk
40 Banded/Assisted Pistols
8 Wall Walk

Tuesday, 7/24/18

Weightlifting

Snatch (Find 1RM)

(18min)

Deadlift (Find 1RM)

(18min)

Metcon

Crossfit Games Open 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 18.4 Masters (55+) (Time)

21 deadlifts 185/125 lb
21 Push Press 95/65 lb
15 deadlifts 185/125 lb
15 Push Press 95/65 lb
9 deadlifts 185/125 lb
9 Push Press 95/65 lb
21 deadlifts 255/165 lb
10 handstand push-ups
15 deadlifts 255/165 lb
10 handstand push-ups
9 deadlifts 255/165 lb
10 handstand push-ups

Time cap: 9 minutes

Crossfit Games Open 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb
21 hand-release push-ups
15 deadlifts 135/95 lb
15 hand-release  push-ups
9 deadlifts 135/95 lb
9 hand-release push-ups
21 deadlifts 185/135 lb
50-ft. bear crawl
15 deadlifts 185/135 lb
50-ft. bear crawl
9 deadlifts 185/135 lb
50-ft. bear crawl

Time cap: 9 minutes

Monday, 7/23/18

Metcon

Metcon (Time)

For time,
5 Rounds of
40 Double Unders
30 Box Jumps 24/20
20 KB swings 1.5/1pood
(30min)

Metcon (No Measure)

NFT
3 Rounds of
16 Single-leg RDL (8 each L/R) 50/35
16 Bulgarian Barbell Split Squat (8 each L/R) 95/65
3 Seated box jumps 36/30