Gym WODs

Start at 8:00 AM
Weightlifting (8:00-8:45)
CrossFit (8:45-9:30)

Barbell WOD:
7-minute EMOM:
1 Snatch Shrug
2 Hang Power Snatch

7-minute EMOM:
2 Power Snatches

7-minute EMOM:
3 Snatch Deadlifts

(Tidy up Equipment, then…)

400m walk-jog x2 as a group

Twice as a group:
10/10 Single Leg Deadlifts
5/5 Handstand Kick Ups
10 Push Ups
:30 Handstand Hold
200m Run

5-8 minutes practice:
Handstand Push Up
Rope Pin

CrossFit Workout of the Day:
For time:
21 Handstand Push Ups
5 Rope Climbs
800m Run
15 Handstand Push Ups
3 Rope Climbs
800m Run
9 Handstand Push Ups
2 Rope Climbs

Partition the Bodyweight movements as needed.

20 minute AMRAP:

5 Front Squats
10-20 Push Ups, unbroken
200m Suitcase Carry

Score = Total Reps + Front Squat weight + Suitcase weight in kilos (every complete outside round)

21 minute EMOM:
a) Power Snatch x3
b) 10-50 Double Unders
c) 10 Plank Pull Throughs

Treat today as a skill today for the Power Snatch.

6 rounds for time:

10 Push Jerks
10 Toes to Bar

Row 500/ 425m or 250 Single Unders (alternate rounds).

18 minute time cap.

Choose a Push Jerk weight that you can complete unbroken.

Over 20 minutes complete:

10-8-6-4-2 Back Squat

*Max hang between rounds.

Score = Total Weight + Total time (s).

Repeat from 7/20 - FRC10 WOD #4

15 minute AMRAP,
10-8-6-4-2-4-6… rep scheme:

Power Clean
Pull Ups
Burpees

Run 400m after each round.

Score = Total reps + Power Clean weight.

Barbell WOD @ 8:00 AM
CrossFit WOD @ 8:45 AM

Start at 8:00 AM
Weightlifting (8:00-8:45)
CrossFit (8:45-9:30)

Complete 8 rounds over 20 minutes:

1 Clean + 1 Front Squat + 1/1 Split Jerk
2-5 Strict Pull Up

**Clean up Barbells and bring out Medicine Balls**

400m Walk-Jog x2

As a group:
10 Medicine Ball Deadlift Shrugs
10 Medicine Ball Front Squats
10 Medicine Ball Thruster Shots
10 Medicine Ball Sit Ups

Review Medicine Ball Clean

Once through:
5-10 Medicine Ball Sit Ups
5-10 Medicine Ball Cleans
200m Weighted Run
5-10 Medicine Ball Cleans
5-10 Medicine Ball Sit Ups

Workout of the Day:
Two rounds for time:
400m Run
20 Medicine Ball Cleans
20 Medicine Ball Sit Ups
200m Weighted Run
20 Medicine Ball Cleans
20 Medicine Ball Sit Ups

18 minute time cap

18 minute AMRAP:
10 Deadlifts
10 Presses
10 Front Squats
10 Push Press
10 Back Squats

200m Weighed Carry after each round.

Perform the workout with an empty bar for the 10s and a KB for the carries.

The 10s are meant to be completed in one unbroken set. Scale the reps down to 8s or 5s or use a lighter bar to accommodate.

Score =Reps + Barbell weight + KB weight for every round completed

Three rounds of:

5:00 AMRAP:
Row, calories

5:00 AMRAP:
20 FT Handstand Walk
5 Toes to Bar
150 Single Unders

No rest between AMRAPs.

Scale 2 Wall Walks for Handstand Walks, Knee Raises for Toes to Bar.

Take 25 minutes to complete:

3-3-3-3-3-3-3
Back Squat

5 Box Jumps after each set.

Score = Total Loads + Total Height on boxes