Monday, August 23

Squat Snatch @ 70% of 1 rep max

8 - 6 (5 - 5 - 5 - 5)

*If you do not know your 1 rep max, work up to a weight you can complete 5 reps.

WOD

“What goes around”

2 Rounds

EMOM for 5 minutes

10 KB Swings

Rest 2 minutes

EMOM for 5 minutes

5 Box Jumps

5 Air Squats

Rest 2 minutes

*KB @ 53/35 lbs, Box @ 24/20”

Tuesday, August 24

Back Squat @ 65% of 1 rep max

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

WOD

“Burden”

5 - 10 - 15 - 20 - 15 - 10 - 5

Pullups

Shoulder to Overhead

*Barbell at 95/65 lbs

Wednesday, August 25

“Endure”

4 Rounds for time

800m Run

20 Deadlifts

20 Burpees over the bar

*Deadlift @ 135/95 lbs

Thursday, August 26

Squat Clean @ 70% of 1 rep max

8 - 6 (5 - 5 - 5 - 5)

*If you do not know your 1 rep max, work up to a weight you can complete 5 reps.

WOD

“HR”

20 minute AMRAP

5 Wall Walks

10 Kettlebell Snatch, alternating hands

50 Double Unders

*KB @ 53/35 lbs

Friday, August 27

WOD

“Kelly” - A Crossfit Benchmark workout

5 Rounds for time

30 Box Jumps

30 Wallball Shots

*Wallball @ 20/14 lbs, Box @ 24/20”,

Saturday, August 28

Push Press

10 - 8 - 6 (5 - 5 - 5 - 5)

*Warm up and work to a heavy 5 rep. Increase weight as able.

WOD

“Indigestion”

Death by Burpee

*15 minute time cap