August 5 – August 10, 2019


Monday: WOD:
21-18-15-12-9 Wall Balls
15-12-9-6-3 Burpee Box Jumps
For Time

Tuesday: Strength: Odd: OHS/ Even Plank
20 KBS; 400 M Run
15 KBS; 300 M Run
10 KBS; 100 M Run
2R4T

Wednesday: WOD:
50-40-30-20-10 Double Unders
12-12-12-12-12 Situps
25-20-15-10-5 Calories
For Time

Thursday: WOD:
5 Burpees
10 TTB
15 of a barbell movement (pc, front squats, snatches, back squats)
3-10 M Sprints
4R4T

Friday: WOD:
10 HSPU
15 SDLHP
20 Front Rack Lunges
3R4T

Saturday: WOD: Partner WOD
400 M Run; 20 Box Jumps; 20 Pull ups; 20 Thrusters;
300 M Run; 30 Box Jumps; 30 Pull ups; 30 Thrusters
200 M Run; 40 Box Jumps; 40 Pull Ups; 40 Thrusters; 100 M run
both run full distance- split reps however you want one works at time

       

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CrossFit Journal: The Performance-Based Lifestyle Resource
Cross Fit XLR8
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