August 29

Strength/Skill:
Clean and Jerk Complex
Hi-Hang + Hang + Floor + Jerk
1-1-1-1-1-1

WOD:
9 Min. AMRAP of:
12 Hang Squat Clean – 95/65
12 Chest-to-Bar Pull-Ups

August 7

Rest day

August 6

Partner WOD:
“Monti”
5 Rounds of:
50 20” Box Step-Ups – 45/35
15 Cleans – 135/95
50 20” Box Step-Ups – 45/35
10 Snatch – 135/95

August 5

Strength/Skill:
Snatch Balance
1-1-1-1-1

WOD:
50 Double-Unders
500m Row
50 Pull-Ups
500m Row
50 Push-Ups
500m Row

August 4

Strength/Skill:
Back Squat
4-4-4-4-4 @ 80%

WOD:
“Griff”
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

August 3

Strength/Skill:
Push Jerk
5-5-5-5-5 – Begin @ 70% and increase

WOD:
CrossFit Games Event 7
“Double DT” – 859 Version
10 Rounds of:
12 Deadlift – 115/75
9 Hang Power Clean – 115/75
6 Push Jerk – 115/75

August 2

Strength/Skill:
5 Min. AMRAP of:
Legless Rope Climbs

WOD:
“Tommy V” Lite
21 Thrusters – 95/65
6 Rope Climbs
15 Thrusters – 95/65
4 Rope Climbs
9 Thrusters – 95/65
2 Rope Climbs

August 1

Strength/Skill:
Squat Clean
3-3-3-3-3 @ 60%

WOD:
CrossFit Games Event 6
“Squat Clean Pyramid” – 859 Version:
10 Squat Cleans – 185/125 by 2:00
8 Squat Cleans – 205/140 by 4:00
6 Squat Cleans – 225/155 by 6:00
4 Squat Cleans – 245/165 by 8:00
2 Squat Cleans – 265/180 by 11:00

July 31

Rest day

July 30

Partner WOD:
“Kelly”
5 Rounds of:
400m Run
30 Box Jumps – 24”/20”
30 Wall-Ball – 20/14

Closeout: 200’ Tire Flip

July 29

Strength/Skill:
8 Min. EMOM of:
3 Deadlift beginning at 60%

WOD:
15 Min. AMRAP of:
50 Single-Unders
20 Sit-Ups
6 Deadlift – 135/95

July 28

Strength/Skill:
Clean
20 Min. to 1RM

WOD:
40 Bar-Over Burpees
30 Toes-to-Bar
20 Clusters – 155/105
10 Bar Muscle-Ups
*20 Min. Time Cap

July 27

Strength/Skill:
OH Pause Squat
3-3-3-3

WOD:
400m Run
20 Box Jumps
20 Handstand Push-Ups
400m Run
30 Push-Ups
30 KB Swings – 53/35
400m Run
40 Wall Ball – 20/14

July 26

Strength/Skill:
Mobility

WOD:
13 Min. AMRAP of:
50 Double-Unders
30 Sit-Ups
15 Wall Balls*– 20/14
*to 11’ target

Closeout: 50 Burpees

July 25

Strength/Skill:
Snatch
20 Min. to 1RM

WOD:
10 Min. AMRAP of:
1-2-3-4-5-6… reps of:
Snatch –135/95
Handstand Push-Ups

July 24

Rest day

July 23

Partner WOD:
“Bradley”
10 Rounds of:
100m Run
10 Pull-Ups
100m Run
10 Burpees
30 Sec. Rest

Closeout: 400m Fireman Carry

July 22

Strength/Skill:
Bench Press
10-10-10-10

WOD:
21 Unbroken* Strict Press – 95/65
800m Run
18 Unbroken* Strict Press – 95/65
800m Run
15 Unbroken* Strict Press – 95/65
*10 burpee penalty any time you break the presses. That is putting it down OR resting in the rack position for a full breath (in and then out) or more.

July 21

Strength/Skill:
Squat
20 Min. to 1RM

WOD:
100 KB Snatch – 53/35

Closeout: Atlas Stones –
10 Over-the-Shoulder

July 20

Strength/Skill:
5 x 1 Snatch + 2 OH Squat

WOD:
3 Rounds of:
20 Pull Ups
20 Thrusters – 75/55

Closeout: 100 Double-Unders