Row/Jump/Deadlift Intervals

Squat Snatch

1 rep every 0:30 x 10 min

 

5 Rounds: New round every 4:00

25 Calories on the Rower

15 Box Jump 30/24″

5 Deadlifts 335#/215#

*Record time of each round

 

 

Run Sandwich

Benchpress

10-5-3-1

15 Toes to bar between sets

 

Workout

For time:

600m Run

21-15-9 reps

Power Clean (155/105) / HSPU

600m Run

TTB/HSPU/Squat

Find new 1RM Snatch

Workout

3 Rounds for time:

25 TTB

15 HSPU

10 Front Squats 135/95#

Row/KBS – DL/Dip/GHD

7 Rounds w/ a partner:

1 min – Row for meters

1 min – 10 KBS 1.5/1

 

5 Rounds NOT for time:

5 Deadlifts Heavy

15 Ring Dips

20 GHD Sit Ups

 

Bench/Muscle Up/Double Under

*SCHEDULE REMINDER*:

This week’s schedule will be modified due to The CrossFit Games. There will be NO 8am classes all this week. All other classes will be at regular times. On FRIDAY, there will be NO CLASSES, but there will be an open gym from 3-7pm. And there will still be a normal Saturday group workout. Thank you for your cooperation!

***There will also be streaming of the Games at the gym!!***

Tuesday Workout

-Benchpress

4 Reps EMOM x 10 min

 

-Workout

10-8-6-4-2

Muscle Ups (Sub=Pull Ups x 2)

100-80-60-40-20 (Sub=Burpees /4)

Double Unders