July 1 – July 6, 2019


Monday: WOD: CF OPEN 13.1 Modified
40 Burpees ; 30 Snatches
30 Burpees ; 30 Snatches
20 Burpees; 30 Snatches and so on…
17 min AMRAP

Tuesday: Strength: 4 Thrusters EMOM 8 Min
WOD: CF OPEN 13.2
5 Shoulder to OH
10 Deadlifts
15 Box Jumps
10 min AMRAP

Wednesday: WOD: CF OPEN 13.3 Modified
25 WallBalls
50 Double Unders
15 CTB Pull ups
AMRAP 12 MIN
Rest 2 min – row 1.2K/1K

Thursday: WOD: CF OPEN 13.4 Modified
3 Clean & Jerks : 3 Toes to Bar
6 Clean & Jerks : 6 Toes to Bar
9 Clean & Jerks : 9 Toes to Bar
12 Clean & Jerks : 12 Toes to Bar
Continue adding 3 reps for 10 min AMRAP
Part 2: 5 OHS EMOM for 6 min

Friday: WOD:
12 KBS
9 Goblet Squats
6 Pull Ups
10R4T
odd rds 20 DU; even rds 200 M Run

Saturday: WOD:
200 M Run
2 Rope Climbs
200 M Run
6 HSPU
6 rounds individual
12 rounds team of 2

       

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CrossFit Journal: The Performance-Based Lifestyle Resource
Cross Fit XLR8
202 Hwy 35
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