Sun Mon Tue Wed Thu Fri Sat

30

Jul | 1

  • 3 RFT: 603 m, Wall Balls and Sit-ups

2

  • Every 1:30 for 15 mins: Clean & Jerk
  • CrossFit Games Open 16.2

3

4

5

  • Front Squat : 5-5-5-5-5
  • AMRAP 7 mins: Russian Kettlebell Swings and Double Unders

6

7

8

  • AMReps 7 mins: Wall Balls, 403 m, Pull-ups and Wall Balls

9

  • Snatch Balance + 2 Overhead Squat 5x1
  • 1 Push Press + 2 Split Jerk 4x2
  • AMRAP 10 mins: Kettlebell Swings, Toes-to-bars, Double Unders, and 10 more
  • Hang Power Clean 5x2

10

  • Tempo Back Squat : 4x3
  • Weighted Strict Pull-up 2-2-2-2-2-2
  • Alt EMOM 10 mins: Row Calories and Grunt Work Type Movements

11

12

  • CrossFit Games Open 14.3
  • Snatch 2-2-2-2-1-1
  • Front Squat 3-3-3-3-3-2
  • 3 RFT: 400 m and Burpee Chest-to-bar Pull-ups

13

  • Clean & Jerk 2-2-2-2-1-1
  • Floating Snatch Deadlift 3x5
  • 3 RFT: Dumbbell Thrusters, Rope Climbs, Row Calories, and Toes-to-bars

14

15

  • Snatch Pull + Snatch (Off The Block) 5x4
  • Dumbbell Z Press 3x8
  • Chest To Bar Pull Up (Strict)s : 3x Max Rep
  • Clean Pull + Clean (From The Blocks) 5x4
  • Pause Back Squat 4x4
  • FT: Alternating Dumbbell Snatches, Lateral Burpee Over Dumbbells, Double Unders, and 12 more

16

  • Split Jerk 3-3-3-2-2-2
  • Snatch Balance + 2 Overhead Squat 6x1

17

  • Hang Squat Clean 5x3
  • Hang Squat Clean 5x3
  • 3 RFT: Rows, Bar Muscle-ups, Thrusters, and Assault Runners
  • Archer Ring Rows : 3x Max Rep
  • GHD Hip Extensions : 3x Max Rep

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Aug | 1

2

3