Make Up Day.
Author: Crossfit the Ville'
Thursday, July 18th
Bench Press 5×2@90%
Wt’d Strict Pullups 5×2
then,
3 Rounds of:
10-HSPU’s
10-KBS’s (70/45)
then,
3 Rounds of:
10-Ring Dips
12-KBS’s (53/35)
then,
3 Rounds of:
10-Ring Pushups
14-KBS’s (45/25)
For total time.
Wednesday, July 17th
Back Squat 5×2@90% 1RM
Stiff Leg Deadlifts 5×4
then,
5 Rounds for time of:
20/15 Calorie Bike
15 Burpees
10 Back Squats (185/125)
Tuesday, July 16th
Push Press 5×2@90% 1RM
DB Unilateral Rows 5×2/arm
then,
21-15-9 reps each:
Box Jumps (24/20)
Jerk (Push or Split, 135/95)
GHD Situps
For time.
Monday, July 15th
Make Up Day.
Sunday, July 14th
Overhead Squats 5×2@90% 1RM
Overhead Band Pull Aparts 5×8
then, “Karabel”
10 Rounds for time of:
3-Power Snatch (135/95)
15-Wall Balls (20/14)
Saturday, July 13th
Skill Practice: Hanging L Holds & Kipping Pullups
then,
20:00 AMRAP of:
10-RIng Dips
12-Pullups (rx+ CTB)
14-Calorie Row
Friday, July 12th
Deadlifts 4×4@85% 1RM
then,
8:00 AMRAP of:
6-Bar Muscle Ups
12-SDHP’s (95/65) (115/75 rx+)
*Bonus WOD*
Sled Push, 5:00 for total distance (down on turf=70ft, Dog sled +90/45#)
*There will be no structured bootcamp at 9:30 today but a workout will be on the board.
Thursday, July 11th
Make Up Day.
*There will be no structured Bootcamp at 9:30 today but a workout will be on the board.
Wednesday, July 10th
Front Squat 4×4@85% 1RM
Wt’d Shoulder Bridge 4×8
then,
3 Rounds for time of:
1 Lap Run
10 Clean & Jerks (135/95)
*Bonus WOD*
3 Rounds for time:
20-GHD Situps
15-KBS’s (70/53)
