Make Up Day.
Author: Crossfit the Ville'
Friday, July 10th
Step Up Jumps 4×4/Leg
Back Squat 4×4@80% 1RM (pause at bottom if possible)
then,
Buy In: 1 Mile Assault Bike
3 Rounds of:
10-Box Jumps (30/24″)
20-V Ups
Cash Out: 1 Mile Assault Bike
for time.
Thursday, July 9th
Split Jerk 4×4@80%1RM
Band Pull Aparts 4×10
then,
21-15-9:
Calorie Row
S2OH (115/75)(rx+ 135/95)
Pullups (rx+=chest to bar)
*Today we will be shooting a video during the 10:30 class. Please sign up and fill up that class!
Wednesday, July 8th
High Hang Squat Snatch 4×4@80% 1RM
then,
3 Rounds for time of:
480M Run (1 lap)
12-Power Snatches (115/75)(RX+ 135/95)
*This Thursday we will be shooting a video during the 10:30 class. Please sign up and fill that class before Thursday!
Tuesday, July 7th
Skill Practice: Turkish Get Ups
then,
Shuttle Runs: 10 Rounds of 70ftx4 (down back twice on turf) with :30 rest between rounds.
then,
100 Kettlebell Swings for time.*(53/35)(RX+ 70/53)
*EMOM: 6 Burpees (RX+=8 Burpees)
*This Thursday we will be shooting a video during the 10:30 class. Please sign up and fill that class before Thursday!
Monday, July 6th
Sumo Deadlift High Pull 4×4@ approx 80%1RM
then,
Conventional Deadlifts 3×4@80% 1RM
then,
15:00 AMRAP of:
10-Deadlifts (225/155)
10-T2B
10-Box Jumps (24/20″)
Sunday, July 5th
Rest Day.
Saturday, July 4th
- Today we’ll be having a free 4th of July class at 9:00 & 10:15am! To sign up please email us at: Daniel@crossfittheville.org
(Make Up Day)
Friday, July 3rd
Hang Squat Cleans 4×6@70% 1RM
Lateral Band Walks 4×6/side
then,
100/75 Calorie Assault Bike for time.*
*Every minute on the minute 5 Power Cleans. (135/95)(Rx+ 155/105)
- This Saturday we’ll be having a free class at 9:00 & 10:15am! To sign up please email us at: Daniel@crossfittheville.org
Thursday, July 2nd
Lying Med Ball Throw 4×6 (20/14)
Shoulder Press 4×6@60% 1RM (speed on ascent)
Banded Straight Arm Pulldown 4×6
then,
For time:
500M Row
50-Pushups
25-GHD Situps (or V Ups)
400M Row
40-Pushups
20-GHD Situps
300M Row
30-Pushups
15-GHD Situps.
- This Saturday we’ll be having a free class at 9:00 & 10:15am! To sign up please email us at: Daniel@crossfittheville.org
