20 min AMRAP:
400m Run
Max unbroken set of Overhead Squats (155/125)
Author: Brandon Wicks
Owner, Coach – LOFT Fitness, CrossFit Level 1 (2011), CrossFit Strongman Trainer (2012), Adult/Infant CPR 2012, CrossFit Gymnastics (2013), CrossFit Mobility Course (2013), CrossFit Level 2 Trainer (2014) Box Grill Master.
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July 13th, Thursday
Hang squat clean 3-3-3 reps
Front squat 3-3-3 reps
Split jerk 3-3-3 reps
4:00 AMRAP
8 DB Lunges (50/35)
12 Sit-Ups
July 12th, Wednesday
6 rounds:
30s KB Swings (32/24kg)
15s rest
30s Burpee lateral high jumps (30/24″)
15s rest
30s Toes 2 Bar
15s rest
30s Assault Bike
15s rest
July 11th, Tuesday
Superset
Deadlift 2-2-2-2-2-2-2
7xMax set strict Muscle Ups
Tabata (8×20/10) DB Push Press (2×35/20)
July 10th, Monday
21-15-9 reps for time of:
Hang squat cleans (2×50/35)
Handstand push-ups