7.29.15

Sundown CrossFit – CrossFit

Warm-up

General 2A (No Measure)

2 rounds

run 200m

10 good mornings

15 jump squats (barbell)

10 burpees

Gymnastics

Toes-To-Bar (3xMax Effort)

Metcon

Metcon (Time)

For Time

20 Thrusters 95/65

20 KBS 53/35

20 HSPU

20 KBS

20 Thrusters

7.28.15

Sundown CrossFit – CrossFit

Warm-up

Shipman (No Measure)

2 sets

5 snatch high pull

5 snatch press (behind the neck)

5 overhead squats

5 snatch balance

5 pwr snatch

Weightlifting

Front Squat (3×5 @85%)

Metcon

Metcon (Time)

3 RFT

Run 400m

10 Power Snatch 135/95

15 Burpees

7.27.15

Sundown CrossFit – CrossFit

Warm-up

Mastering Foundational Movements (MFM (No Measure)

8-10 reps of each

Press

Push Press

Push Jerk

Front Squats

Thruster

Back Squats

Overhead Squats

Deadlift

Gymnastics

Pull-ups (3xMax Set)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

5 Overhead Squats 135/95

10 Box Jumps 24/20

7.25.15


Sundown CrossFit – CrossFit

Metcon

Team Wod

Metcon (Time)

For Time

50 HSPU

100 Double Unders

50 Shoulder to Overhead 155/105

100 Med Ball Sit Ups 20/14

50 Front Squats 155/105

7.24.15

Sundown CrossFit – CrossFit

Warm-up

Squat 1A (No Measure)

200m jog

20 wall squats Slow

Hip Band Mobility 20 reps

Lizard Band Mobility 1min each side

20 Wall Squats

200m Jog

Gymnastics

Pull-ups

Bar Muscle-up

Ring Muscle-up

Skill Practice: 15min

Metcon

Metcon (Time)

4 RFT

10 Toe to Bar

10 Front Rack Lunge 95/65

10 Burpee Over Bar