July - 2018

CROSSFIT ALLIED

Wednesday 1.8.18

Squat Clean EMOM 10 1 squat clean *Start at 50% of your 1RM and add small weight every minute until you have reached a tough single EMOM 6 1.1 squat clean *use 80% of heaviest weight achieved in EMOM 10 2 rounds AMRAP 8 1200/1000m row In remaining time AMRAP 30 double unders 5 hang power snatch Rest 2 minutes between rounds *athlete chooses their own weight on the barbell **Score is total reps x weight

Tuesday 31.7.18

CrossFit Bench Press 5 sets of 2 reps Rest 2 minutes between sets 3 sets B1. Reverse snow angels 15 reps @ light weight Rest 30 seconds B2. Bent-over reverse fly 12 reps Rest 60 seconds For time 20/15 cal AB 25 dumbbell box step-overs @ 22.5/15kg 50 wall balls @ 9/6kg 5 wall walks 25 kettlebell swings @ 24/16kg 5 wall walks 50 wall balls 25 dumbbell box step-overs 20/15 cal AB ------------------------ Conditioning AMRAP 20 125/100 cal row 25 bar-facing burpees over the bar 20

Friday 27.7.18

CrossFit Bulgarian split squat 3 sets of 6 reps per leg Rest 2 minutes between sets Front-racked low box step-ups 3 sets of 6 reps per leg Rest 90 seconds *box at 2” lower than knee height *scale to dumbbell step-ups, holding dumbbells down at your side 3 sets AMRAP 2 60 seconds max effort box-facing burpee box jump-overs @ 24/20” 60 seconds max back squats @ 52.5/35kg *from the floor Rest 1 minute AMRAP 2 Row for max cal Rest 1 minute Repeat ------------------------ Olympic

Thursday 26.7.18

CrossFit Bench Press 5 sets of 3 reps Rest 2 minutes between sets 3 sets B1. Dumbbell chest-supported row 12 reps Rest 30 seconds B2. 2 arm dumbbell high pull 12 reps Rest 1 minute 4 rounds for time 400m run 5 handstand push ups 10 pull ups 15 kettlebell swings @ 24/16kg ------------------------ Conditioning Every 2 minutes for 10 minutes (5 sets) 8 burpees over the bar 4 clean & jerk @ 52.5/35kg Rest 4 minutes Every 2 minutes for 10 minutes (5 sets) 15/12 cal row 15 overhead

Tuesday 24.7.18

CrossFit On a running clock In 10 minutes build to a heavy single push press In 6 minutes build to a heavy single push jerk In 6 minutes build to a heavy single split jerk Every 4 minutes for 20 minutes (5 total rounds) 30 air squats 20/14 cal row 10 burpees over the rower ------------------------ Conditioning 5 sets for times 10/7 cal AB 6 bar-facing burpees over the bar 6 thrusters @ 42.5/30kg Rest 2 minutes between sets *Maximum 90 seconds for each set **Sprint each set Re

Saturday 21.7.18

In teams of 2 On a 40 minute running clock complete the following: 3 rounds 30 toes to bar 30 bar-facing burpees over the bar 30 power clean @ 42.5/30kg 120/100 cal AB or 120/100 cal row 2 rounds 30 toes to bar 30 bar-facing burpees over the bar 30 push jerk @ 42.5/30kg 120/100 cal AB or 120/100 cal row 1 round 30 toes to bar 30 bar-facing burpees over the bar 30 clean & jerk @ 42.5/30kg In remaining time max cal AB/row

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