August 12 – August 17, 2019


Monday: WOD:
4 Back Squats EMOM for 8 Min
then
25 Push Ups
400M Run
3R4T

Tuesday: WOD: “Poker Face”
20 HSPU Buy In, kippin ok
12 Box Jumps(24/20)
12 KBS(50/35)
12 Jumping Lunges
12 Min AMRAP

Wednesday: WOD: “CHIEF”
3 Power Cleans (135/95)
6 Pushups
9 Squats
5 cyles, max rounds in 3 min, 1 rest between cycles

Thursday: WOD:
3 Deadlift EMOM for 8 Min
then 15 Min AMRAP of
5 Burpees; 10 DU; 10 Situps
10 Burpees; 20 DU; 20 Situps
15 Burpees; 30 DU; 30 Situps
3R4T

Friday: WOD: TABATA HMMMM
WallBalls
Pullups
Push Press
Box Jumps

Saturday: WOD: Team WOD
Teams of 2 will complete 8 – 4 min cycles of :
400 M Row, 20 KBS then max burpees and thrusters

       

About The Author

Location

 
CrossFit Journal: The Performance-Based Lifestyle Resource
Cross Fit XLR8
202 Hwy 35
Gregory, TX 78359
361-444-3316