Monday, August 16

Hang Clean Complex

Hang Power Clean

Hang Power Clean

Jerk

(1 - 1 - 1 - 1)

*Warm up and build to a heavy set. Build throughout sets as able.

WOD

“Behind the 8 ball”

Death by Wall ball

*Time cap 15 minutes

Tuesday, August 17

Back Squat @ 90% of 1 rep max

10 - 8 - 6 (2 - 2 - 2 - 2)

WOD

5 Rounds for time

10 Chest to bar pullups

20 Box Jumps

5 Handstand push-ups

*Box 24/20”

Wednesday, August 18

4 Rounds for time

400m Run

100 Double Unders

20 Kettlebell Swings

15 Burpees

Thursday, August 19

Squat Snatch @ 90% or 1 rep max

8 - 6 - 4 (2 - 2 - 2 - 2)

*If you don’t know your 1 rep max, work up to a heavy weight you can complete 2 reps with.

WOD

20 minute AMRAP

10 Deadlift

20 Box Jump

*Deadlift 185/125 lbs, Box Jumps 24/20”

Friday, August 20

800m Run

50 Wallballs

800 m Run

50 Burpees

800m Run

*Wallball @ 20/14 lbs

Saturday, August 21

WOD

“DT” - A CrossFit Benchmark workout

5 Rounds for time

12 Deadlift

9 Hang Power Clean

6 Push Jerks

*Barbell @ 155/105 lbs