Monday

Every 2:30 for 5 Rounds
100ft Double KB/DB Front Rack Walking Lunges

20 min Up-Ladder, with a Partner; You go, I go.
2 Wall Balls, 20/14
2 Calorie Row
4 Wall Balls
4 Cal Row
(n+2) Wall Balls
(l+2) Cal Row

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Monday

Every 1:30 for 6 rounds
2 Power Snatches, building
4 Higher Box Jumps

For time (18 min cap)
5-4-3-2-1
Rope Climbs
400m Run
Power Snatch
Overhead Squat
** Snatch/OHS weight based on Part 1 snatch : 50-60-70-80-90%

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Monday

For Weight
CrossFit Total (Re-test from May 23, 2022)
10 mins to establish a heavy back squat
** Rest 2 mins **
10 mins to establish a heavy strict shoulder press
** Rest 2 mins **
10 mins to establish a heavy deadlift

For Intensity
AMRAP 10
8 Goblet Squats
8 Alt. Lunges
10 Plank Up-Downs
** Rest 2 mins **
AMRAP 10
6 DB Strict Presses
6 DB Push Press
15 Ring Rows
** Rest 2 mins **
AMRAP 10
10 American KBS
10 Burpees Over the KB

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Monday

Every 2:30 x 5
For Weight
2 [email protected]%+
6 Strict [email protected] choice

For Intensity (light/mod weight)
Every 2:30 x 5 rounds
10 2xDB or Barbell Deadlifts
10 2xDB or Barbell Strict Press
10 Hanging Knee Raises or V-Ups

AMRAP 3 x 4
2 Rounds of DB DT, weight is athlete’s choice
Max American KBS in remaining time
** Rest 1:30 after each AMRAP **1 Round of DT is…
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead

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Monday

Happy 4th of July.
No classes.

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