7/12

EMOM for 5 minutes: 2 Squat Snatches @ 80% Then, when the clock hits 5:00- 2 minute AMRAP of: Squat Snatches @ 80% This is the Outlaw Snatch efficiency baseline. Score is total reps completed in 7 minutes. Then: CrossFit Games Open 13.1 As many reps in 17 mins as you can of: 40 Burpees…

Details

7/11

Power Cleans, Front Squats, Squat Cleans and Split Jerks
3, 3, 1, 1
(Use up to 75% and focus on technique)

Then:

Squatting Grace

30 Clean and Jerks 135/95
(All Cleans are Squat Cleans)

7/10

Back Squat (High Bar) 5 at 60% 5 at 65% 5 at 65% 3 at 70% 3 at 75% 3 at 80% 3 at 85% 2×1 at 90% 1 at 95% 1 at 95% Then: Complete as many rounds as possible in 10 mins of: 7 Thrusters, 115/85 lbs 10 Knees To Elbows 10 Burpee…

Details

7/9

Squat Clean & Jerk : 3 @ 60% 3 @ 65% 3 @ 65% 3 @ 70% 3 @ 75% 3 @ 75% 3 @ 80% Then: 3 minutes AMRAP of: 185 pound squat cleans, 2 reps 185 pound Deadlifts, 5 reps 8 Bar Facing Burpees Rest 1 minute. Repeat for a total of 5…

Details

7/8

Back Squat (High Bar)

1×5 at 60%
2x1x5 at 65%
1×3 at 70%
1×3 at 75%
2×3 at 80%
2×3 at 85%

Then:

Complete as many rounds as possible in 10 mins of:

7 Push Press
30 Split Jumps
15 V-ups

7/5

Squat Clean :

2×3 @ 60%,
3 @ 65%,
3 @ 70%,
3 @ 75%

Then:

Clean Pull :

2×3 @ 85%
2×3 @ 90%

Then:

Complete as many rounds as possible in 12 mins of:

5 Squat Cleans, 155/115 lbs
10 Burpees

7/3

Back Squat (High Bar)

2×4 at 60%
1×4 at 65%
1×3 at 70%
1×3 at 75%
1×3 at 75%
1×3 at 80%
2×3 at 85%

Then:

5 rounds for time of:

40 Double Unders
20 Wall Balls, 20/16 lbs
20 Kettlebell Swing (Russian)s, 32/24 kg

7/2

Power Snatch :
3 @ 60%, 3 @ 60%, 3 @ 65%, 3 @ 65%, 3 @ 70%, 3 @ 75%

Then:

Snatch Pull :
3 @ 85%, 3 @ 85%, 3 @ 90%, 3 @ 90%

Then:

5 rounds for time of:
5 Power Snatches, 115/75 lbs
10 Chest-to-bar Pull-ups

7/1

Back Squat (High Bar)

2×4 at 60%
1×4 at 65%
1×3 at 70%
1×3 at 75%
1×3 at 75%
1×3 at 80%
2×3 at 85%

Then:

21-15-9

Overhead Squat, 95/65 lbs
Box Jump (24 In.), 24/20 in