7/29

Elizabeth

21-15-9 reps for time of:
Squat Clean, 135/95 lbs
Ring Dips
(This is the original benchmark with Squat Cleans not power cleans)
Then
4 Rounds of 30 second holds and 30 seconds rest of:
Handstand Holds
L Seat Holds on Rings
Hang from Pull Up bar
Bottom of Squat

7/27

Partner Deadlifts

Pair up and perform 100 deadlifts for time.  Divide workload anyway you desire including 4 hand deadlift.
Rx = 275/185

Then:

3 rounds for time of:

7 Front Squats, 155/115 lbs
30 Kettlebell Snatches, 24/16 kg
50 Double Unders

7/26

Back Squat (High Bar) :

5 @ 60%, 5 @ 65%, 5 @ 70%, 5 @ 75%, 5 @ 80%, 5 @ 80%

Then:

Complete as many rounds as possible in 15 mins of:

10 Wall Balls 20 lbs
10 Toes To Bars
10 Box Jumps, 24 in

7/25

Every Minute on the Minute for 5 Minutes:

3 Hang Squat Cleans, 70% 1RM

Then:

Nasty Girls

3 rounds for time of:

50 Air Squats
7 Muscle Ups
10 Hang Power Cleans, 135/95 lbs

7/23

Squat Clean & Jerk :
3 @ 60%, 3 @ 65%, 3 @ 65%, 3 @ 70%, 3 @ 75%, 3 @ 80%, 2 @ 85%, 1 @ 90%

Then:

Mini-DT

5 rounds for time of:
9 Deadlifts (135/95)
6 Hang Power Cleans (135/95)
3 Push Jerks (135/95)

7/22

Back Squat (High Bar) :
5 @ 60%, 5 @ 65%, 5 @ 70%, 5 @ 75%, 5 @ 80%, 5 @ 80%
(Note:  This is an unloading week on squats from the last four.  Do not exceed Rx weight)

Then:

21-15-9 reps, for time of:
Front Squat, 95/65 lbs
Burpee
Pull-up

7/19

Power Snatch
7×1 at 80% 1RM
Snatch Pull :
3 @ 90%, 3 @ 100%, 3 @ 100%, 3 @ 100%

Then:

Complete as many rounds as possible in 15 mins of:
40 Double Unders
15 Toes-to-bars
5 Wall Walks

7/17

Back Squat (High Bar) 4 at 50%, 4 at 55%, 4 at 60%, 4 at 65%, 3 at 70%, 3 at 75%, 3 at 80%, 2 at 85%, 1 at 90%, 1 at 95%, 1 at 100% (Remember 100% equals 100% of gym max or 90% of competition max) Then: CrossFit Games Open 11.2 Complete…

Details

7/16

Squat Snatch :

3 @ 60%, 3 @ 65%, 3 @ 65%, 3 @ 70%, 3 @ 75%, 3 @ 80%, 2 @ 85%

Then:

5 rounds for time of:

3 Power Snatches, 0.75x bodyweight
5 Handstand Push Ups
7 Box Jumps, 24/20 in