19 Jul CrossFit – Mon, Jul 20

South Park, Potrero Hill – CrossFit

260720 (AMRAP – Reps)

– RX –

AMRAP 10:

1 power snatch (95/135 lb)

1 push-up

2 power snatches

2 push-ups

3 power snatches

3 push-ups

etc.

– INTERMEDIATE –

AMRAP 10:

1 power snatch (65/95 lb)

1 push-up

2 power snatches

2 push-ups

3 power snatches

3 push-ups

etc.

– BEGINNER –

AMRAP 10:

1 power snatch (35/45 lb)

1 push-up from the knees

2 power snatches

2 push-ups from the knees

3 power snatches

3 push-ups from the knees

etc.

– MASTERS 55+ –

AMRAP 10:

1 power snatch (65/95 lb)

1 push-up

2 power snatches

2 push-ups

3 power snatches

3 push-ups

etc.…

Skill Work (Checkmark)

Pre-workout strength

5 sets for load:

1 power snatch + 2 overhead squats

– Rest 2:00 between sets.

– Find a heavy set for today.

Stretching (Checkmark)

Accumulate:

1:00 slow banded pass-throughs

:30 doorway pec stretch/side

Week Preview

Tues- Rope climb/ 200m run

Wed- Deadlift- 7×1, for load

Thurs- Strict T2b/ Row/ Sit-ups

Fri- Thrusters/ Wall walks

Sat- Tabata intervals: bike/ shuttle runs/ KBS

Sun- Partner WOD- HSPU/ Pistol/ Pull-ups