Tuesday July 25th 2017

CrossFit

Skill/Strength

Push Press to 4 @9RPE, 15% Drop 15 min cap

Conditioning

Complete as many reps as possible in 6 minutes of:

20 calorie Row
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, 108 pound kettlebell
30 Burpees
20 Shoulder to overhead, 135 pounds
120 foot OH Walking Lunge, 45/35

*Wait a minuteeee, this looks familiar... Because it is, by design, or intent. Monday was a sprint, a test or declaration of potential. Today is longer, by double, but now you've shown what you're capable of, and not just letting the clock run out. Aim for twice the score today, thats the pace. 

Wednesday July 19th 2017

CrossFit

Skill/Strength

Hang Snatch + OHS: 1-1-1-1-1-1

Conditioning

For time: 5 muscle ups
245 pound Deadlift, 10 reps
15 HSPU
5 Bar Facing Burpees
5 muscle ups
245 pound Deadlift, 10 reps
15 HSPU
10 Bar Facing Burpees
5 Muscle ups
245 pound Deadlift, 10 reps
15 HSPU
15 Bar Facing Burpees
5 muscle ups
245 pound Deadlift, 10 reps
15 HSPU
20 Bar Facing Burpees