Tuesday
3 Position Power Snatch (hang, below knee, floor)
Build to a Heavy Set
+
3 x 3 @ 90% of Heavy Set
4 Rounds
300m Run
15 Burpee Box Jumps (Step Down)
Wednesday
A) 15 Min EMOM
9 Air Squats
6 Push Ups
3 Power Cleans (60/40kg)
B) 15 Min AMRAP
9 Air Squats
6 Push Ups
3 Power Cleans (60/40kg)
Thursday
3 Round Super Set
6 Strict Press @ 70%
90s Rest
AMRAP Strict Chin Ups (Ring Rows @ 22X2)
90s Rest
5 Min EMOM
1) 20 Double Unders + 10 Wall Balls
2) 20 Double Unders + 10 Russian Swings (32/24kg)
3) 40s Max. Air Bike
Friday
Deadlift
5 x 5 @ 77.5%
21-15-9
T2B
Burpees to Bar
Saturday
The CrossFit Place Summer Throwdown
Sunday
The Athlete Program Affiliate
10 Rounds for time of:
150m Run
7 Chest-To-Bar Pull-ups
7 Front Squats, 61kg/47.5kg
7 Handstand Push-ups
150m Run
7 Chest-To-Bar Pull-ups
7 Front Squats, 61kg/47.5kg
7 Handstand Push-ups
In honor of Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, died July 3, 2009
To learn more about Bulger click here
Build to a Heavy Set
+
3 Sets @ 90%
Bulger (hero WOD)