Menu
Wednesday 200715

Grace
30 clean and jerks for time

OR

Isabel
30 snatches for time

♀ 95 lb. ♂ 135 lb.

Post your workout choice, time, and load to comments.
Compare to 181110.

7/13/2020

Strength

Deadlift (2-2-2-2-2-2-2-3)

* New set every 90 seconds
*80% of 1RM - Same weight for all sets
*8th set is 3 reps

Metcon (Time)

3 Rounds
25/20 Cal SkiErg
100ft SIngle DB Walking Lunge (50lb/35lb)
100 Double Unders*DB placed on shoulders. No grip standard but one hand must always be in contact with DB.

Dre StrohmComment
View More CrossFit Mayhem Workouts

Here we are with some more gymnastics work! These tips could make the difference between a “big” set and a true MAX. Take what you can from it and get after it!

View More Misfits Workouts

GAMES PREP

Dumbbell Hang Squat Snatch
On the Minute x 10:
1 Rope Climb (15′)
4 Unbroken Single Arm Alternating Dumbbell Hang Squat Snatches

*Build to Heavy Weight on Dumbbell*

Conditioning
“Minute to Win It”
5 Rounds:
1 Minute Max Burpees to Target (6″)
1 Minute Max Dumbbell Hang Squat Snatches (70/50)
1 Minute Max Wallballs (30/20)
1 Minute Rest

KILOS:
Dumbbell: 32/22.5
Wallball: 13/9

Capacity Builder
AMRAP 2 x 5 Rounds:
9 Toes to Bar
6 Chest to Bar Pull-ups
3 Bar Muscle-ups
Max Dumbbell Thrusters (70’s/50’s)

KILOS: 32’s/22.5’s

Air Runner Conditioning
21-18-15-12-9:
Air Runner Calories
GHD Sit-ups

Midline
3 Giant Sets:
5 Inchworms
100 Meter Double Kettlebell Farmers Walk
5 Inchworms

Rest as Needed Between Sets 

Road Bike Recovery
30 Minute Recovery Ride

OPEN PREP

Conditioning
“Minute to Win It” 
5 Rounds:
1 Minute Max Burpees
1 Minute Max Kettlebell Swings (70/50)
1 Minute Max Calorie Bike Erg
1 Minute Rest

KILOS 32/24

Capacity Builder
AMRAP 2 x 5 Rounds:
9 Toes to Bar
6 Pull-ups
3 Chest to Bar Pull-ups
Max Wallballs (20/14)

KILOS 9/6

Midline
3 Giant Sets:
5 Inchworms
100 Meter Double Kettlebell Farmers Walk
5 Inchworms

Rest as Needed Between Sets 

View More CompTrain Workouts