CrossFit – Tue, Jul 14
General Warm-up
AMRAP 5-5-6 Minutes (3 Rounds for reps)
8 Strict Pull Ups
100 Double Unders
8 Strict Pull Ups
Max Rep Squat Cleans in remaining time
Rest 3:00 between intervals
3 scores: squat cleans from each interval
Round 1: 135/95lbs
Round 2: 185/125lbs
Round 3: 225/155lbs (no heavier than 80% 1RM)
Clock Timing:
Interval 1: 0:00-5:00
Rest: 5:00-8:00
Interval 2: 8:00-13:00
Rest: 13:00-16:00
Interval 3: 16:00-22:00
Weight Alternatives
– 135/95, 165/115, 185/125lbs
– 115/75, 135/95, 155/105lbs
– 95/65, 115/75lbs, 135/95lbs
– 60%-70%-80% 1RM
Strength (6 Rounds for reps)
6 Sets
10 Neutral Grip DB Bench Press
Rest 2:00
3 rounds (4:30 clock)
:20 Ring Rows
:10 Rest
:20 Jump rope
:10 Rest
:20 Medball squat cleans
:10 Rest