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Day

July 30, 2017

08022017

July 30, 20170
Crossfit Garage – CrossFit Metcon Sandy stroll (Time) For Time: 30 sandbag burpees (performed like a barbell burpee, but with sandbag) 400m run w/ sandbag 30 sandbag situps 400m run w/ sandbag 30 sandbag front rack lunges 400m run w/ medball 30 sandbag squats 400m run w/ medball 30 sandbag burpees
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08042017

July 30, 20170
Crossfit Garage – CrossFit Weightlifting Push Press (4×3 @80-85%) Metcon Crossing The Rubicon (5 Rounds for reps) Metcon (AMRAP – Reps) 5 minutes of: 10 jerks 95/65 10 Burpees over bar Metcon (AMRAP – Reps) Then, 5 minutes of: 7 Overhead lunges 45/25lb plate 7 box jumps 24/20 Metcon (AMRAP – Reps) Then, 5 minutes...
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08032017

July 30, 20170
Crossfit Garage – CrossFit Weightlifting Max Double-Unders (AMRAP – Reps) Max set of Unbroken Double-Unders Power Snatch (4×3 @80-85%) Choose either power or squat Snatch (4×3 @80-85%) Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups Diane Altered (Time) Diane Altered 21-15-9 Deadlifts, 55% of 1RM Push-ups (toe)
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08012017

July 30, 20170
Crossfit Garage – CrossFit Weightlifting Back Squat (2×5@80%) Back Squat (2×3@85%) See if you can do more than 3 on your last set Metcon Fishtail (Time) For Time: 60 Cal. Row 50 Box Jumps (24/20) 40 alt. DB Snatch (50/35) 30 Wall Balls (20/14) 20 Burpees 100 yard Sprint (50 down/50 back)
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07312017

July 30, 20170
Crossfit Garage – CrossFit Weightlifting Clean (4×3 @85% if you hit this last week go up 5lbs) Metcon AMRAP 15 clean t2b thrust (AMRAP – Rounds and Reps) AMRAP 15 12 Hang P. Clean &Jerk 95/65 9 T2B 6 Thrusters 200m run (2 reps)
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