• 30JUL
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    140731 Thursday – Active Recovery

    Main – CrossFit Skill Muscle Ups & Tricep Assistance 10min EMOM Beginner: If Dips: Matador Dips—Dips on parallettes If no dips: Diamond Pushup—Pushup Int: Ring Dips ( NO BANDS) stirict (kipping if athletes have 8+ strict) Adv: Muscle ups Bar Muscle Up or Ring Muscle Up (EMOM) Metcon Metcon (Time) For Time: 50 pull-ups or

  • 30JUL
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    Wednesday 140730

    Main – Competitors WOD Weightlifting Power Clean (Find 1RM) Weightlifting Back Squat (7×5, same weight Across) Try to add weight from the previous Back Squat Metcon Metcon (7 Rounds for time) Every 2mins for 14 minutes (7 rounds) 5 Power Cleans @ 70% 30 DU 7 Strict C2B Pullups Weightlifting Shoulder Press (10×2 EMOM) Heavier

  • 29JUL
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    140730 Wednesday – Olympic

    Main – CrossFit Weightlifting Build to a tough touch and go Power Clean TRIPLE in 12 minutes Power Clean Weightlifting EMOM for 10 mins x3 TnG reps Power Snatch (EMOM) Weightlifting EMOM for 10mins x3 Push Jerk (EMOM )

  • 29JUL
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    Tuesday 140729

    Main – Competitors WOD Weightlifting Metcon (5 Rounds for weight) EMOM for 15 minutes Min 1 Snatch @ 30lb under 1RM Min 2 Snatch @ 25lb under 1RM Min 3 Snatch @ 20lb under 1RM Min 4 Snatch @ 15lb under 1RM Min 5 Snatch @ 10lb under 1RM Metcon Metcon (Time) 20 Thrusters 95/65lb

  • 28JUL
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    140729 Tuesday – MAP

    Main – CrossFit Metcon 10min AMRAPs @ 85% Metcon (AMRAP – Rounds and Reps) 5 box jump overs 24/20 5 PC @115/75 10 situps REST 5min Metcon (AMRAP – Rounds and Reps) 10 KB swings 53/35 Adv: 3 mups Int: 5 pullups Beg: 5 ring rows and/or negatives 10 goblet squats 53/35 REST 5 min

Main - CrossFit

Skill

Muscle Ups & Tricep Assistance

10min EMOM

Beginner: If Dips: Matador Dips—Dips on parallettes
If no dips:
Diamond Pushup—Pushup

Int: Ring Dips ( NO BANDS) stirict (kipping if athletes have 8+ strict)

Adv: Muscle ups

Bar Muscle Up or Ring Muscle Up (EMOM)

Metcon

Metcon (Time)

For Time:
50 pull-ups or Ring Rows/Negative
50 push-ups
50 GHD sit-ups
50 back extensions
50 wall-ball shots, 20-lb. ball
50 box jumps, 24-inch!