Monday, July 12

Airforce - 2010 CrossFit Games Workout

For Time

20 Thrusters

20 Sumo Deadlift High Pulls

20 Push Jerks

20 Overhead Squats

20 Front Squats

Workout begins with 4 burpees. Every following minute, on the minute, complete 4 burpees.

*Barbell at 95/65 lbs

Tuesday, July 13

Squat Clean @ 90% of 1 rep max

10 - 8 - 6 (1 - 1 - 1 - 1 - 1)

*If you do not know your one rep max, build up to a heavy working set.

WOD

“Banger”

20 min AMRAP (As many reps as possible)

3 Clean & Jerk

10 Deadlift

15 Box Jump Overs

*Clean &Jerk/DL @ 135/95 lbs, Box jump over @ 24”/20”

Wednesday, July 14

Bench @ 90% of 1 rep max

10 - 8 - 6 (1 - 1 - 1 - 1 - 1)

*If you do not know your 1 rep max, build to a heavy working set.

WOD

“The only way out, is through”

3 rounds for time

800m Run

20 Hang Power Snatch

50 Double Unders

*Hang power snatch @ 95/65 lbs

Thursday, July 15

WOD

“5 Rounds of Fury”

5 Rounds for time

20 Wallballs

20 Kettlebell Swings

20 Burpees

Rest 1:00 minute between rounds

*Wallball 20/14 lbs, Kettlebell 53/34 lbs

Friday, July 16

Back Squat @ 85% of 1 rep max

10 - 8 - 6 (3 - 3 - 2 - 2 - 1 - 1)

*If you do not know your 1 rep max, build up to a heavy working set. Increase weight if able.

WOD

“Bang Bang”

25 min AMRAP (as many reps as possible)

200m Run

20 Toes to Bar

10 Burpees

Saturday, July 17

WOD

100 Double Unders

50 Jumping Lunges

40 Box Jumps

30 Hang Power Clean

20 Pullups

10 Pushups

*Hang Power Clean @ 135/95